I was really good at getting fat. Just slightly better than I was at losing weight. I have 15 years worth of spreadsheet and charts that show I knew how to lose weight. I know exactly what diet I was starting at each of these peaks. The final peak, the one that has brought me down to a healthy and maintainable weight, marks the moment I started implementing all 5 of my steps. I have nearly 2 years of empirical evidence to show this works better and is so much easier than anything you’ve ever tried. As evidenced above, Every time I started a new diet plan, I’d weigh myself faithfully. The moment I “blew it” and ate something off-plan, the scale was relegated to under the cabinet. Sometimes for a few days, but most often for weeks or months at a time. In examining this chart, there is absolute evidence that every, single time I quit weighing myself, I came back heavier; by 10 or 20 or 30lbs!
So I challenge you to begin weighing yourself daily and recording it. It’s just data. It’s one of many metrics that, when followed over time, will help you shape your body and health. If you do this, you will never again be horribly surprised by the scale being 20 lbs higher than you expected. You’ll learn that the half bag of cheetos you wolfed down did not make you gain 5 lbs. You’ll discover that your scale weight will swing between logic defying drops and gain, as well as sometimes doing exactly what you expect.
This is probably the most resisted, and even argued, advice I have. Trainers feel like it’s harmful to suggest their client be that concerned with the scale. What they don’t realize if they haven’t been obese, is that we need to conquer the scale, to own our number and be ok with it before we will start actually being in control of our own weight. Women tell me that they “can’t” weigh after a bad day of eating because they can’t bear to see a higher number. Guess what? It’s impossible for the scale to go down every single day. When you reach your eventual goal, that scale is going to hang a around a certain number and you are going to have to learn to keep it there, otherwise, you know the end to that story- or you can just view it on the chart above.
Your weight doesn’t define you. If the scale is up, it’s up. If it’s down, whooohoo! Just as with Step 1, you aren’t really concerned with what the daily number is. Your number, the one I want you to keep in mind, is your 10 day average. I cleverly call this your CMW, for “current mean weight”. When you move on to the next 3 steps, this is the number you want to see trending down, every single time. My weight fluctuates by as much as 7 lbs throughout one of these 10 day blocks of time, even now at 150lbs! As long as my average is within a percentage or two of the previous one, I don’t even think about it. However, If it ever trends up, I immediately know what I need to adjust.
Never skip a weigh in, no matter what damage you think you did the day before. Weigh, record, repeat and get a new CMW. Just like your calories, you can adjust if you don’t know where you started.