When I was compeating regularly in kickboxing I used to have to stay at a certain weight pretty much all year long.

And before a big competition I would have to "cut" weight before so that I would be in a lower weight class.

Becuse of that time and what I had to do to compeate I now HATE weighing myself.

Every day in the build up to a fight I’d wake up and dread the long walk to the bathroom scale.

Will I weigh less today?

Will I weigh more?

I’ve been good the past few days so my weight should be ok…

With each step my heart rate would rapidly increase until I was face-to-face with the scale.

Whatever the scale read would determine the rest of my day.

If I'd lost weight I was ecstatic. The day was glorious.

If I stayed the same or, god forbid, gained weight…the day was ruined.

It was a bad place psychologically…really bad .

Many, Many years have passed since those times and I now have less issues maintaining a lean-ish physique year-round. (it's not always 100% where i want to be but i don't stress anymore)


To get to this point I’ve had to learn a lot. 

 Nutrition, Science, and other stuff but, one of the most important things I’ve learned is how to use the scale without going insane.

So now I want to show you how to use the scale without driving yourself mad too.

10 Things You NEED TO KNOW Before Stepping on the Scale

1) Fat Loss is NOT Linear

Don’t expect to lose weight every single day.


It just won’t happen.

On a day-to-day basis your weight will fluctuate up and down for countless reasons.

You won’t consistently drop X amount of weight daily, weekly, or even monthly.

Equally as important, you can’t predict how much weight you’re going to lose over time.

As such, don’t ever trust those online calculators that tell you how much you should weigh by a certain date.

It’s probably wrong.

And by “probably” I mean “Definitely.”

They’re inaccurate and fail to account for a variety of individual, ever-changing factors.

And if you expect it to then you’re just setting yourself up for failure and disappointment.

Instead, watch for an overall downward trend.

On a monthly or at most a Bi-weekly basis, check to see if your average weight is consistently dropping.
It doesn’t need to be insanely large drops (1-2lbs/week is bloody amazing !) but you should see a consistent downward trend over time.

2) Losing 1lb per Week is GREAT Progress!


I’m not kidding.

If you lose 1lb per week that is PHENOMENAL progress!
Unfortunately, most people don’t understand this concept.
Most people have no idea what constitutes a realistic rate of fat loss and often think losing anything less than 5lbs per week is unacceptable.

Thanks in part to too many infomercials for "the AB-BLASTER 3000 (tm)" and other juice drinks/shakes ads.

If you lose 1lb per week while using a well designed strength training program that is absolutely brilliant progress!

Granted, when you first start a fat loss program you may initially lose more (in some cases up to 8lbs) in the first 4 weeks.
However, as you progress over time it’s vital to remember that a weight loss of 1lb per week is still spectacular.

According to Precision Nutrition (who have helped 1000's of people all round the world lose tons of weight)

Poor progress is less than 0.5lbs a month.

Average progress is 1 to 2lbs a month.

and anything over 2lbs is Extraordinary.

3) The Scale Does NOT Tell the Whole Story
 scale OMG

See, the scale measures everything in your body: muscle, water, fat, bone, stomach content, etc, etc, etc.

While the scale can be a useful tool to see if you’re losing weight over time, it’s important to understand that not all weight is created equal.

There’s a whole lot more than just muscle and fat inside your body and the scale can’t make that distinction.

Remember that you can use the scale to track progress over time but it’s extremely important to realize it’s not the be-all end-all of fat loss.

4) You Will [often] Weigh More the Day After You Lift Weights

It’s counterintuitive isn’t it?
You work out, burn a whole bunch of calories, but when you weigh-in the next day you’re even heavier than before….
Don’t worry, this is 100% normal.
After you work out your body needs to recover from the stress (lifting weights) placed upon it. In order to recover effectively your muscles actually store more glycogen (i.e. carbohydrates) which often results in a short-term weight – NOT fat – gain.

Going one step further, after weight training it’s normal to [unconsciously] eat more food in order to support muscle recovery and growth. In doing so, you not only hold onto more glycogen and water, you literally have more food in your stomach which also contributes to temporary weight – NOT fat – gain.

Slight weight gain the day after working out is totally fine and 100% normal.

That being said, if your goal is to lose fat and you aren’t seeing a consistent downward trend over time…odds are you’re eating too much and need to re-evaluate your nutrition.

5) The Scale Isn’t the Only Way to Track Fat Loss

Not by a long shot.

There are numerous ways to track fat loss other than the scale.
To name a few:

1) Check the mirror.

This is the best way to track progress.
Because most people trying to lose fat just want to look good nekked.
 SKINNY Lifestyle BareNaked Red

Obviously lots of people want to do it for better health, longevity, and blah, blah, blah….

But most people just want to look better with their clothes off.

Basically so they can get laid more.

That being the case, who gives a shit what the scale says so long as you look sexy as hell?

If the scale says you weigh 400lbs but you also love how you look…fuck the scale!

You’re hot.

End of story.

2) How Do Your Clothes Fit?

How do your jeans fit? Are they getting looser?

Are your tops getting baggier?

Do you need to buy some new slimmer clothes?
fat loss 1 300x200 

If you find yourself dropping clothes sizes then odds are you’re on the right track.

On the other hand, if your clothing is getting tighter (or not changing at all) you may need to take a step back and re-evaluate your diet.

3) Are You Getting Compliments from Friends, Family, or Co-Workers?

When this happens you know you’re doing something right.

As you progress towards your fat loss goals you will often receive compliments from those around you.


Well, parrt of it is they want to be nice and supportive.
But they probably also want to know what the hell you’re doing to look so damn good!
When you start getting these comments take it as a good sign that things are working exactly as they should.

The scale is a fantastic tool to help you stay on track and make sure you’re making significant progress.

However, don’t forget there are plenty of other methods, such as the ones mentioned above, that are equally valid and just as useful.

Hmm.....So I think I'll stop this list at the halfway point as it's starting to turn into a much longer post than I thought.

Come back next week and I'll  finnish off with the next 5

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