Don't Let a Number Define Who You Are

"Get on the scale and let me take your weight" - just the thought of hearing those words make people nervous. What if I gained weight since my last visit? Their scale isn't calibrated the same as my home scale- I know I weight less at my house! Will people judge me?

It took a long time for me to be ok with stepping on a scale and realizing that the numbers may go up. Don't get me wrong, I still hate it with a fiery passion, but I know that the numbers on the scale are just a snapshot of my entire health profile. A person's body weight is one element that doctors and nutritionists consider when evaluating a person's health. But the weight doesn't tell it all. Your body weight is recorded at every doctor's visit-- along with your blood pressure, body temperature, height, and the "unmentionables"- depending on your type of doctor's office visit. So why do we walk away from the doctor, focused on our weight instead of the other factors?

Why do we let the numbers on the scale define us?

A person can be "skinny fat" or "fit fat" or any other body type. It's more than the weight. I'm starting to believe that one's weight is an unfair indicator of a healthy body. Just because I may weigh 130lbs does not mean I'm healthy. Sure, my body mass index (BMI) may say I'm in a healthy range, but maybe I have no muscle definition. Or, maybe I weigh 240lbs. I can bench press a small vehicle (like a Lego car, but still!), maybe I'm going to rock a triathlon and later a half- marathon... but the scale says I'm fat, and the BMI chart categorizes me as "obese."

What gives?

We're so programmed to look at our weight in society that we forget that there are MANY other ways for us to see progress. An University of Zurich study shows that people who successfully lose weight one week are more likely to lose ground the next when weighing themselves regularly. But simply trading the scale for focusing on the process of losing weight instead leads to steadier progress and fewer setbacks (Prevention Magazine). Here's what you should be focusing on:

• Measurements: Instead of focusing on your weight, try focusing on your body measurements. Measure some key areas (waist, thigh, upper arm, chest) and set a reminder to remeasure in 6 weeks. I would even take a picture of yourself each 6 weeks so you can compare and contrast- and see the difference.
• Fitness: Can you move more than yesterday? Can you take it that extra 100 feet, that extra mile, finish that extra set of kettlebell swings? Then you're more fit than before. Just keep moving forward- one step at a time. 
• Nutrition: Are you eating "bad" foods? Are you drinking enough water? Track your food for a week and review it by yourself or with a trainer. You will see certain trends that maybe you haven't noticed before- like that nightly popcorn binge or that daily 400 calorie designer coffee you stop for every morning. If you bite it, write it. If you drink it, ink it. If you nibble it, scribble it. You get the picture. 
• Mental health: Most of the "weight loss game" is a mental game. If you don't accept yourself as the way you are, that you are a "work in progress," then you will never be happy with who you are trying to become. Accept yourself first- including all of your flaws- and pledge to move forward. Know that there are going to be setbacks, binges, and plateaus, and be ready to forgive yourself for those occasional late night frozen yogurt runs. 
• Positive Relationships: You need to surround yourself with positive vibes. Take inventory of your friends- are they pushing you in the right direction? Do they support what you're doing? Who can you call to stop you from diving into that pint of ice cream? Know who you can call on for help, and know who may pose an obstacle to your fitness goal. 

As a personal trainer, I'm not immune from the glaring numbers on the scale. I still see them and, at times, want to just throw the scale against the wall and hear it shatter. I have to remind myself to be stronger than the scale, "bigger" than the number before me, and take a personal inventory. "I feel good today. I ate well. I love who I am. And I'm going to kick some major booty at cross fit today."

It's hard to do, to remain positive when society and the scale are both telling you that you're not perfect. But that's why you HAVE to have a good support system in place during this lifestyle change. Have a friend or two who will trade healthy recipes with you. Get a dog that you can walk with after work days. Try a new fitness class or two- or even sign up for a personal training session. Just get out there, remind yourself to keep going, be happy with who you are, and ignore the scale.

My one challenge to you this week: Don't look at the scale. At all. Put it in a closet, under the sink, somewhere out of reach. Go by how you feel this week, not by the scale.

Remember, you are more than the size of pants you wear.

This week's workout: Hit the Floor, Shawdy Got Low!

• 3-5 minute warmup
• 10 bridges
• Glute squeezes (lay with stomach on the floor, hands on chin, legs out straight, toes tucked under. Push your toes into the floor and raise one leg up straight in a slow controlled fashion. Return to start and use other leg)
• 10 pushups (regular or modified)
• 10 cheerleaders (lay on your back, legs out straight. Lift one leg up in the air, clap hands under that leg, return leg to floor, then switch legs)