Did you know the scale is NOT the best way to track your progress? Did you know that you have many biofeedback markers that can help you make decisions about your health, nutrition, and training better than losing weight on the scale? Knowing your body, trusting the process and being able to identify where you need to fix your adaptions are key.
How do you know if an adjustment needs to be made? So many people are eager to diet, to lose weight, and to restrict. WHY ? Do you know that dieting sucks !? Just ask people who are dieting for something right now if they are enjoying it? Ask them how their sleep is or if they feel energized? Chances are they are tired, grumpy and hate life. So, I would suggest against wanting to be a chronic diet-er!
I hear the same things from my clients which go like this:
-I tried this diet ( _____ enter fad diet here ) and it worked for a bit but I gained all the weight back.
-You are tired and your quality of life is not that great anymore.
-You tried all the diets and non of them work.
-You want to get started but how ??
In our culture, it's starting to become common and "normal" to see 1200 calories for women and 1500 calories for men as a standard prescription. Whoever thought of this is out of their mind. Do you want to see results? Stop starving yourself and start listening to your body!
Do you get hungry? Yes? ok good, your hunger cues are important. No? Well we have more things to worry about than losing weight. Your hunger cues are important to have. Why do you want to feel hungry? Well that means that you need to eat and fuel your body. Hunger is very strongly correlated with a metabolic response. Whether you are looking to lose weight, gain weight, or simply perform better you should always be operating with a small degree of hunger. YES YOU SHOULD FEEL HUNGRY ! Do not ignore it, feed it ! If you are not hungry we need to look into these two things: Are you eating too much or too little ? Funny how they are opposite but very much the same issue. 95% of the time you are not eating enough, so in this case, dieting is not happening for you at this moment.
Next up is sleep. If you are not sleeping you are not recovering. How is your quality of sleep? Do you wake up often? Do you get into a good nights sleep where you dream? If you don't this is going to be something we need to change. You are under- recovering from your workouts. In this case, you will need to either eat more or deload your training frequency. Your body grows when you don't train and the stress of training on your body beats you up a bit. Try to get at least 7-9 hours a night of sleep and if you can't try to get in some naps if you can.
Before you go using the scale as your only form of feedback, try to look at the other factors that are happening in your life as well.