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  • Dr. Deidre D.

Step Off the Scale to Win

That's right. Step off the scale to win.


Checking to see if your weight has dropped daily during a fat loss phase is TOO STRESSFUL. Fat loss progress on the scale is NOT linear. It will not be a simple "do this today and see the changes tomorrow" type of thing. You will not see scale victories daily. Instead, you will see your weight go all over the place. There will be many ups and downs looking much like a roller coaster.


So what can you do to see the progress? Make sure the following are monitored.


Nutrition adherence - Stick to your target macros and kCalories daily. This puts you at an advantage for seeing long term changes in fat loss. You can not make progress without adherence. Focus on eating the right things and the right times.


Sleep & Stress - Be cognizant of how well you sleep and how much time you sleep nightly. Monitor your stress levels. Meditate and breath deeply if needed to calm the mind so that you can rest well.


Exercise - Be certain to move daily. The ACSM recommends that adults need at least 30-60 minutes of moderate intensity aerobic activity 5 days per week and at least two days per week of muscle-strengthening activity. Some examples of cardio are brisk walking, swimming, jogging or indoor or outdoor cycling or an RPM style class and muscle strengthening includes weight lifting, bodyweight exercises, plyometrics (supervised) or BODYPUMP style classes.


Remember, just because the scale does not "weigh" your daily success, rest assured that progress is being made when you follow your plans and stay consistent. Step off the scale and win!



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