Whilst following the HCG Protocol strictly ….Have you ever spent several days or perhaps even a week or more, with the numbers on the scale stuck on the same number, day after day. We have all experienced this at sometime and there is a very good explanation for this. The scale really doesn’t tell the whole story. It is very frustrating to get excited about weight loss changes that are not showing on the scale. If the changes are happening but we cannot see it on the scale, how do we know if we are making any progress? This is the reason that we recommend taking your measurements on a weekly basis.
The Problem with Scales
The scale doesn’t always tell you the whole story about your body or your weight loss progress. For that reason scales alone are not the best way to track what is really going on inside your body. One huge reason to dislike scales is the emotional upset it can cause. Stepping on the scale doesn’t just give us a number, it can determine how we feel about ourselves and affect our self esteem. The problem with normal body weight scales is that they measure everything…..fat, muscles, organs and even that bite of food or sip of water you have had. The scale cannot really always tell you what you have lost or gained. Which is vitally important information when you are trying to lose weight and when we say weight, we actually mean fat.
Why does your weight fluctuate?
The numbers on then scale vary because of these factors
Water Weight Gain – the body is about 65% water, fluctuations in your hydration levels can change the number on the scale. If you are dehydrated or have eaten too much salt, your body can retain water, which can cause the scale weight to creep up. Also something to note is that many women retain water during their menstrual cycle which can also affect the numbers showing on the scale.
Food Weight Gain – weighing yourself after a meal is definitely not a good idea, because food adds weight.
When you eat something your body will add that weight as well. It actually doesn’t mean you have picked up weight, you have just added something to your body which will be eliminated through digestion over the next few hours.
You can therefore understand why it is silly to weigh yourself after eating or drinking.
Muscle Gain – muscle is more dense than fat and it takes up way less space, so adding muscle can increase your scale weight, even though you are slimming down.
This really doesn’t mean the scale is useless, in fact it is a wonderful tool when you combine it with taking your weekly measurements. When you know both these numbers, it will tell you if you are losing the right kind of weight being fat. Keeping track of these numbers on a weekly basis will help you see what you are losing.
Best things to do when weighing yourself to make it a more informed positive experience:
Weigh first thing in the morning, before eating or drinking.
Weigh yourself once a week instead of daily to give your body time to respond to the weight loss program, the scale does not always reflect the small changes taking place in your body composition.
Always remember the scale weighs everything. Just because no decrease in the numbers is showing on the scale it doesn’t mean you are not making progress.
Use scale weight along with Centimeter loss for a more accurate view of your progress.
Taking your body measurements
This is a great option to track your progress because you do not need any fancy sophisticated equipment and anyone can do it!
Taking measurements in certain areas on the body can give you an idea of where you are losing fat, which is important as we all lose fat in different areas and in different order.
Taking your measurements reassures you that things are happening – even if you’re not losing fat exactly where you want just yet.
When measuring, wear tight fitting clothing or no clothing, also take a note of what you are wearing and try measuring yourself in the same clothing, next time you measure.
When measuring, pull the tape measure so that it sits on the surface of the skin without compressing it.
BUST: measure around the chest right at the nipple line, but don’t pull the tape too tight.
CHEST: measure just under your bust.
WAIST: Measure 1cm above your belly button or at the smallest part of your waist.
HIPS: Place the tape measure around the biggest part of your hips.
THIGHS: Measure around the biggest part of each thigh.
CALVES: Measure around the biggest part of each thigh.
UPPER ARM: Measure around the largest part of each arm above the elbow.
FOREARM: Measure around the largest part of the arm below the elbow.
In order to sum it all up it is important to take note of both the weight on the scale and your measurements. This is what gives you the accurate results of your weight loss.