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So, yesterday I lost so much fat - a whole pound and a half! I was so excited!
I guess I ate some food or something because when I woke up this morning, I had gained it all back.
I'm feeling so discouraged because the scale just goes back and forth.
By the way, I'm kidding. I see the same stuff happening with the scale; sliding back and forth between 150 and 160lbs all month long.
"But you're in maintenance phase, Chris. It's different. I'm trying to lose weight." And to this I'd say, "You're specifically trying to lose fat."
The scale will tell you your WEIGHT. This is your total weight of food, water, fat, muscle, poop, bones, organs, and other junk.
What you actually want is to know how much fat you've lost. This can only be measured by weekly or monthly averages.
Just remember the simple rule of thumb: IT TAKES ~3500 CALORIES ABOVE WHAT YOU'VE BURNED TO GAIN JUST ONE POUND OF FAT!
Let's put this into perspective: Let's say you typically burn 1800 calories a day. You ate 1600 calories, so you're expecting to see a drop on the scale. You look down and it says you've INCREASED .6lbs!! Wtf!?
Again, once you trust the math, you'll lose anxiety.
TRUTH: You ate within a caloric deficit.
TRUTH: It is impossible that you have gained any fat.
TRUTH: If you continue on this path for a month - even if the scale remains stagnant - you WILL continue losing fat!
TRUTH: The scale measures weight.
TRUTH: The scale does not lie.
TRUTH: Our brains interpret that scale number as a bad sign if it doesn't move in the direction we desire.
TRUTH: Most of our brains need to be reconditioned more than our bodies.
TRUTH: The scale should not be the only tool to be using in most cases.
TRUTH: Do monthly/quarterly measurements and progress photos in order to SEE the whole picture.
If you do everything "by the book" and maintain a positive energy balance (eating less than you move), you will be losing fat. Period.
A doctor sees you because you fell and now your arm hurts. Based on the info you've provided, the doctor will order tests to confirm. They will use a separate tool to see what is actually going on.
We must adopt this mentality on our journey. Just because the scale says you weigh more does not mean you are fatter. To use just one measuring device will only tell one part of a multi-faceted and complex situation.
When your scale says "you're fat", get a second opinion! ❤
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71.2 kg
Lost so far: 0.5 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 17 September 2020:
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2895 kcal
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Fat: 130.13g | Prot: 188.39g | Carbs: 260.94g.
Breakfast: McDonald's French Fries (Medium), McDonald's Double Quarter Pounder with Cheese, Tim Hortons Boston Cream Donut, Coffee (Brewed From Grounds), Starbucks Nitro Cold Brew Vanilla Sweet Cream. Lunch: Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate, Coffee (Brewed From Grounds), Optimum Nutrition Gold Standard Casein - Cookie Dough. Afternoon Tea: Fiber One Oats & Chocolate Chewy Bars, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Spray Juice. Dinner: Umpqua Cookies N' Cream Ice Cream, McDonald's Double Quarter Pounder with Cheese. Supper: Vitafusion MultiVites Gummy Vitamins, Vitafusion Extra Strength Melatonin Gummies. more...
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2299 kcal
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Exercise:
Bus Driving - 8 hours, Sleeping - 8 hours, Driving - 2 hours and 30 minutes, Cooking - 30 minutes, Sitting - 4 hours, Housework - 30 minutes, Showering - 30 minutes. more...
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Gaining 4.8 kg a Week
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