From following Internet fad diets to obsessively tracking macronutrients, I have done it all. We often hear that in order to lose weight, we must simply lose weight. Duh, it's logic. We often engage in restrictive diets with the hopes of seeing the number on the scale go down.
My experience with the scale
There was a reason why decreasing the amount of food I was eating did not help me achieve my weight goal. I was doing it wrong. When I was 20 years old and finally understood for the most part basic scientific vocabulary, I did some googling. I learned that it is not simply a matter of how much we are eating but also what foods we are consuming.
I learned about macronutrients. I downloaded an app on my phone where I put in my current weight as well as my goal weight; the app would then calculate your target daily calories and macronutrients. I obsessively started weighing my foods. I did my groceries while carefully reading the nutrition labels. I made sure to pick high-protein foods and low-carbohydrate snacks. I had obviously read about the caloric-deficit principle so I started integrated H.I.I.T. workouts and weight training into my routine.
Given that I was doing everything Google sites was telling me to do, there was no reason for me not to lose weight. I started stepping on the scale daily, which quickly escalated to three times a day (in the morning, before training, after training). I was chasing the lowest number. Once I was happy with the ''low'' number, I would set myself a new goal: to reach an even lower number.
Things I was doing wrong
- Neglecting vital micronutrients, vitamins and minerals in my diet
- Engaging in an obsessive and compulsive pattern
- Associating the scale with the only indicator of fitness success
- Attributing exercise with only one of its benefit i.e. burning calories
- Punishing myself when I saw the number go up on the scale i.e. increasing cardiovascular training or decreasing total daily calories
Tracking macronutrients and caloric intake is only a fraction of what you have to consider during a weight loss journey. Being in the fitness industry, I see a lot of eating disorder, body dysmorphia, obsessive-compulsive behaviours that are disguised as ''simply caring for my health.'' While there is nothing wrong with training for aesthetics, we must remember the importance of caring for our mental health through our physical journey.
Other ways to measure your fitness level
- Mood, energy, appetite level
- Ability to intuitively make healthy and balanced food choices
- Progress in strength, endurance, mobility, flexibility
- Confidence in skin/body
My tips for beginners
If you are currently on a weight loss journey, here is my advice.
-
Weigh yourself once or twice a month maximum. Your weight can fluctuate because of many reasons that don't indicate you have gained weight back:
- Cortisol level (stress)
- Water retention secondary to increased sodium or carbs intake
- Water retention secondary to menstruation
- Body recomposition: when exercising consistently, it is possible that you lost fat but also gained muscle
-
Find another purpose to exercising and planning your meals other than weight loss. Here are some other benefits:
- Improving cardiovascular health and decreasing risk of chronic illnesses
- Improving mood, appetite, energy levels
- Improving sleep
- Creating a self-care routine
-
If it is within your budget, seek guidance from a certified coach (check their credentials and definitely meet them prior to hiring them)
-
If you suffer from an illness or an eating disorder, seek professional guidance from a nutritionist and a doctor
-
Be patient with yourself. Some achieve their goal easier and faster than others. Fitness and wellness is a constant journey.
-
Remember that all bodies are beautiful, including yours.
It took me some time to realize how unhealthy I was. I have been through many ''phases'' over the years: over exercising, over eating, under eating. The most dangerous aspect of the journey is how easily it can start controlling you. I am happy to see more body-positivity content on social media, and less glamourizing extreme diets and training. I hope and believe we are entering an era in which we give our mental health just as much importance as our physical health.
At the end of the day, I don't regret any part of my journey.
I have learned so much and so will you. There are ups and downs in everyone's fitness journey and you will always find yourself re-defining what health and wellness really means to you.
Whether you are starting your journey or have already started, I hope you can take away something from this blog post!
- Angela