That Thing is a Liar!

Not too long ago, I met with a client to do a 30-day assessment. For the last 30 days, she has been doing RevAbs, an in-home 90-day fitness program that I recommended to her. This 30-day assessment included taking measurements and weighing in. Part of her support group during this journey has been her 7-year old daughter, who was there from the beginning as my miniature assistant. From day one, I gave my little helper specific instructions to make sure her mom gets up every morning to workout, and to let me know if she does not. Although she has missed a few days here and there, overall, she has been really committed to sticking with the program. As my client step off the scale for this second meeting, her first question was how much weight did I lose? Before I could answer her question, my little assistant, her daughter blurted out…”That thing (as she pointed to the scale) is a LIAR!!!” After we all had a few chuckles, I thought about what she said, and agreed with her, “You now what, you are absolutely right, that scale is a liar”.
 
Far too many people rely solely on weight loss, the scale, as an indicator of success in a fitness program. However, there are other markers that we need to pay attention to as well. First, is our measurements or the loss of inches. This client’s weight barely changed. However, she lost a total of 4 inches overall! She also admitted that her clothes have started to fit a little looser.
 
Second, is tracking body fat and lean muscle mass. This was the best indicator of progress for my client, and even more proof that my young assistant was correct. In 30 days, my client lost a significant amount of body fat, while gaining lean muscle mass. And as we know muscle burns fat, so her new body is becoming more efficient at burning fuel. She has even noticed the increase in her metabolism.
 
Next, is how do we look and feel? It is a great idea to take before and after photos. Because you see yourself everyday, you may not notice the gradual changes in your body. Having photos of your old self will also help you stay focused on success.
 
I think the most important indicator is how you feel. If the new you has more energy, is able to handle stress, and enjoy life better, then you are on the right track. So after you read this, go to your bathroom, closet, or where ever you have your scale, and follow my little assistant’s lead…look at it, point to it, and call it a LIAR! Then, get back to your workout and nutrition plan, knowing that you are on the right track to a healthy and fit life.

10 Tiny Changes for Big Weight Loss by Chalene Johnson

Take baby steps toward eating more healthfully. If you “slip,” get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.

1. Wait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.

2. W.I.W.M. When you really crave something unhealthy, answer this question: “What do I Want More,” that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it’s okay to pick the chocolate cake!

3. No one’s perfect. Don’t allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.

4. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.

5. Don’t skip breakfast. Start eating a filling breakfast, but one that’s lower in fat. It will help you eat fewer total calories throughout the day.

6. Veggies. The majority of your plate should have veggies and/or fruit on it at both lunch and dinner.

7. See what you eat. Eat your food from a plate instead of straight out of a jar, bag, or box.

8. Don’t buy it. Stop buying the food you snack on all day. Just eliminate the temptation.

9. Eat more fruit. A person who gets enough fruit in their diet doesn’t have a raging sweet tooth.

10. Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and, especially, alcohol. People have lost weight by making just this one change.