Avoid scales entirely and just focus on measurements?

paulap669

All I've done during the last 6 years of getting 6stone off (about 38kg) is lose weight but never focused on any exercise whatsoever. My TDEE works out 1700kcal per day, so if I go in a calorie deficit it's quite lower than that which I struggle with. I'm intermittent fasting so I skip breakfast and just eat a healthy lunch, snack and dinner - all consist of high protein, low carb and lots of salads/vegetables and fruits.

So I've always relied on the scales and because I have now introduced strength/functional training into my routine 5x a week, plus 10k steps a day, the scales are slowly increasing and it is really messing with my head. I'm in a calorie deficit still so it can't be weight gain. I have smaller size clothes which I'm constantly trying on to make sure they still fit me and fair play, they fit absolutely lovely and better than before so I'm sure it is working but the scales is what I'm so used to.

I have taken measurements of my body but how do you get the scale mentality out of your head? Everyone has said it will go up because muscle is denser than fat etc., but it is hard 😕

katemcd495

Body measurements are great, but I would keep up with using the scale as well. Keeping track of your workouts and writing down how much you are lifting and how many reps/sets you are doing is really helpful too. Anything that helps give you a fuller picture is a win.

AnnPT77

What kind of timeline are you talking about for this weight increase? For sure, anytime I resume regular progressive strength training after a long-ish break, I "gain" a couple of pounds or one kilo of scale weight from the water retention for muscle repair. Some people see that kind of gain drop off between workouts if they only strength train two or three times a week, but that's not true for me. I hang onto those pounds/kilo until I stop strength training again, when there's an equivalent scale drop for no other obvious reason. (That's the scenario during maintenance at steady weight. Obviously, when I was actively losing fat, the fat loss would eventually outpace the water retention and the scale would start dropping again.)

If you're getting smaller, then scale weight increase is no big deal, of course. If you feel better using measurements for progress, sure, do that. But I'd also suggest not letting the scale gain have power over you in that scenario. I'm 5'5". There was a woman here who was my height, more than twenty five pounds heavier than I am - I'm at about 130 pounds right now - but at a much lower body fat percent. Weight is irrelevant in that scenario.

Our mindset can be difficult to control, but it absolutely is entirely within our control. If I stay in the same jeans size, same fit or looser, and I gain pounds . . . I figure I'm winning, because stronger and more muscular is a win, in my world.

Retroguy2000

What makes you think you're in a calorie deficit? If your weight is going up, then you aren't in a deficit. Aside from short term water fluctuations.

A pound of muscle weighs the same as a pound of fat, but yes it's denser, so your body composition will improve and your measurements will change. You should definitely be checking the mirror and clothes, and taking measurements at consistent times if desired, to gauge progress. You're lifting, you should be tracking progress there, and if your volume and weight being lifted is going up, then you're likely gaining muscle and strength

If you're lean now, you'll probably benefit from a small but consistent weight gain. That's the only way you'll gain muscle if lean, since you won't have much to recomp with. You're putting in the work, might as well get the benefits.