Numbers can be Deceiving! The Reality of Weight Loss

To get lean, you have to get real. It’s easy to change numbers on the scale. We’ve all had the experience of going out to a celebratory dinner and eating more salt or drinking more alcohol than normal only to wake up the next morning and find that we have gained weight. This sort of fluctuation can cause frustration, but it doesn’t reflect a change in body fat. The reality is that gaining body fat takes time—and so does losing it. In fact, it requires time, a healthy focus, and consistent effort. Let’s take a look at each of these a little more closely.

Time

Most people who start a diet want to lose weight quickly. The desire may spring from an upcoming event, a change in seasons, a health scare, or any number of other reasons. This desire is normal. Losing weight too quickly, however, usually results in regaining what was lost plus adding a few pounds. This sets the stage for endless rounds of weight gain/loss with losing weight becoming increasingly difficult with each attempt. One reason it becomes more challenging is that along with the fat, more muscle is lost, which negatively affects metabolism. This sort of dieting may pose an additional health risk to women. Some research has shown that HDL cholesterol, the kind that helps prevent cardiovascular disease, drops in women who lose weight too quickly. So, what is a realistic expectation? Slow and steady wins the race--losing one to two pounds per week is a healthy, sustainable pace. 

Healthy Focus

While it is easy to get wrapped up in the numbers on the scale, focusing on the benefits of losing weight can provide incentive to continue practicing healthy habits regardless of what the scales say. Try making a list of advantages that come with reaching a healthy weight. These might include feeling more energetic or confident, reducing health risks such as Alzheimer’s, diabetes, cancer, and heart disease, setting a good example for your children, enjoying healthy food, learning new cooking skills, or gaining more mobility. Choose one or two that are most important to you and focus on lifestyle choices that support those outcomes. 

Consistent Effort

Weight loss and the healthy outcomes that it brings depends on consistently making decisions that are in alignment with your goals. This includes avoiding fad diets that eliminate specific foods or important nutrients like carbohydrates or healthy fats. Likewise, while eating an entire pizza might be tempting after a stressful day, it won’t cure the day you had nor prevent similar days in the future, but it will make reaching your health goals harder. Working with a dietician can help you get on the right track nutritionally. Connecting with family or friends who will support your efforts and keep you accountable can help you stay true to your goals. Learning new skills such as cooking healthy foods, exercising with a partner or group, and maintaining focus on the benefits of a healthy lifestyle, can keep you motivated as you work toward a leaner, healthier you.