Have you ever look at the scale and thought ‘wow, I want to lose all these weight!!!’ Or ‘god, yep. I must lose 10 kg in the next 4 weeks, I’m not going to eat this and that?’ What about ‘ I worked so hard to lose 2kg, how come I gain it back so quick, after eating just toast?’
Does that all sound familiar or you scare that it may happen to you and develop a certain mood roller coaster?
Don’t worry I’m here with you.
Well firstly, I want to ask you a question. What makes up all of these weight on your body?
Your weight actually makes up of a variety of things. Your bone, muscle, fats and other lean mass like water and organs. When our goal is to lose weight, accentuating we want to lose fat weight. So from now on, do yourself a favor and start changing your words from losing weight to lose fat. Because you want to keep everything other than fats.
Well, when we lose weight or gain weight. How do we know that we are losing fat or gaining fat?
There is are some of my personal methods:
1. You can measure your waist circumference, this area is known as your belly fat. It is also the most stubborn. So when it goes down, it usually indicate fat loss and vice versa. And that’s why we always measure people with their waist before, and after every season in 28dtc program.
Some important statistic I found on Australian Government Department of Health about Waist Circumference.
“For men, a waist circumference of 94 centimeters or more indicates an increased risk of chronic disease and a measurement of 102 centimeters or more indicates a higher increased risk of chronic disease. ”
“For women, a waist circumference of 80 centimeters or more indicates an increased risk of chronic disease and a measurement of 88 centimeters or more indicates a higher increased risk of chronic disease.”
2. If you are doing resistance/weight training. Measure yourself. Have you gained strength during this period of time? If you did, that mean you gain muscle. And muscle weighs heavier than fats. If you are maintaining at the same weight and you gain muscle. To make this equation, chances are your body must have lost fats. Also known as body decomposition. Whereas you gain weight and lose strength.. things may be a little be undesired.
3. Your clothing size. Usually, we want our hip or waist area to be smaller. Because those are the area that store the most amount of undesirable fats.
If you are a man, you want your t-shirt to be bigger. To show off, your bigger chest as its more desirable to have broader chest right?
So here you go, losing and gain weight can mean so many things. It could mean you gain muscle, water, eat too much, poor sleep, excessive salt…
“What gets measured gets managed what gets managed gets done”
The key thing what we want is not the lowering of the weight. But it’s about what you look like and the level of visceral fats in your body. It’s an indication to see how healthy you are. Weight isn’t everything after all if you follow the three things I mention above. Measuring your waist circumference before and after. In addition to your waist circumference, you can use the clothing size to understand where you stand. While here in 28DTC we believe incorporating weight training into your daily regime is important to maintaining or losing fats for your health.
By following this method above, I guarantee you can help track your progress towards the body of your dreams.