Fitness Friday – my relationship with the scale
| February 22, 2013 | Posted by Carrie under balance, body image, female problems, Fitness Friday, nutrition |
I’ve said many times how I don’t have a good relationship with the scale.
It’s been many months since I stepped on the scale. I avoided it for a long time because I would beat myself up because of the number. But, at the same time I was fooling myself. I thought that I was counting calories and working out regularly. I couldn’t possibly be gaining weight. I’ve had to adjust my relationship with the scale.
But, my clothes were getting tighter and tighter. And it wasn’t because they were shrinking.
A few weeks ago, I decided that I needed another form of accountability. But instead of relying on that stupid number on the scale, I decided that I needed to look at more information. I bought a scale that also measures body fat.
I know I’ve been developing a good amount of muscle lately. I wanted the information about body fat so that I wouldn’t obsess over the other number.
Picture taken about 6 weeks ago.
Two weeks ago, I got on the scale. The number was way higher than I thought it was going to be. I didn’t like it at all.
And, I didn’t like the body fat % that I saw.
But, really – I knew what that number was going to be. Although it was also the first day of my period, so it probably wasn’t the best day to step on the scale for the first time in at least 6 months.
I’ll admit, the number got me down. Both numbers.
But, a week later, I was down a few pounds and body fat % was down too. I haven’t let it get to me.
This week, I’ve noticed a difference in my clothes. This morning the scale said the same thing as last week. I’m okay with that.
My body fat is well within the healthy range. According to this chart, healthy for a 41-60 year old woman is 23-35%. That’s a pretty large range of healthy. When I was having all my issues a few years ago, I think my body fat got close down to 23%. That was obviously not a good place for me, even though it was still in the healthy range. Just my reminder that everyone is different.
Which is why I’m not sharing specific numbers. What works for me, isn’t going to work for everyone. I may not like the number I see, it’s 7 pounds more than where I’d like to be. But, my body fat percentage is only about 1 or 2 percentage points higher than where I’d like to be.
So, I’m going to continue to track my calories and be careful not to blow all of my hard work on weekend outings (which is where my problem lies). I’m trying to focus a little more on higher protein meals and lower carbs and fat. Actually, I really just cut out my multiple servings of nut butter daily and the mid-week wine drinking. Not because of the calories in the wine, more because when I drink wine I tend to overeat. Tiff at Love, Sweat and Beers wrote a great post the other day about tailoring your macronutrient needs based on your activity levels. Go check it out.
I like the muscle I’m building. It’s okay that it makes the scale higher. I’d like my body fat to be in the lower third of the healthy range, so I’m focusing on that. Right now I feel good.
Welcome to another phase of my relationship with the scale. I’m learning to use it as just another tool in my healthy lifestyle. It doesn’t define me. I don’t walk around with the number on my forehead. It doesn’t define me. But, if I don’t use the scale as a tool, I tend to ignore the other signs that I’m getting off track. So, it needs to be a part of my life.
It’s Fitness Friday – check out Jill’s blog hop.
Do you look at more than just the number?
For the body fat range I think the height is to be included not just age and gender. I have a fancy scale also and it does ask for height in the settings. I think Mayo Clinic web page has a chart that has height and age
Have a good weekend
and my new obsession
Caroline recently posted..Race Pics and ..unplanned rest day
The percentage does take your height into account when it’s calculated, that’s why our fancy scales need your height to get the answer. It’s a proportion, so the percentages hold true no matter your height.
Hope you have a good weekend, too!
wow that’s a fancy scale! mine is a really old one with a dial, not digital. I don’t weigh myself much, I try to rely on my clothes to tell me. But, I have noticed that my abs need some work, so I am trying to adjust things accordingly:)
rachelle q recently posted..Thank You to all of my Sponsors and Participants!
Too funny – but that’s not my scale. Just a random picture.
Fancy scale! Mine is so old it barely works anymore. I often use the one at the gym but get frustrated when the # isn’t what I want. I think body fat is such a better measure (and how clothes fit and how we feel).
Jen recently posted..Raising Healthy Kids
Yes! All of those things put together are good measurements.
I have no idea about body fat, as mine does not calculate, and it’s probably good. I kind of like not knowing.
Yes, the time around my period is the worst time to hop on the scale, so much extra water weight. You look great, Carrie!
Laura @ Mommy Run Fast recently posted..Friday’s Favorites + Kids Table giveaway
Thanks Laura.
I have a hate/hate relationship with the scale for sure. It’s not been providing me very nice information lately. Sometimes I think it should not give you a number, but just say “fat”. No, that’s really negative.
I hope you enjoy your new relationship. Sounds like you have the right mindset. Hang in there and know there are many of us out there that struggle. I am finally getting myself back on track this week after gaining 17….pounds over the past year. UGH..not pretty!
Michael recently posted..Lost Dutchman HM Review & Racecation
I just saw a blogger who has a scale that just shows + and -. It doesn’t show the number.
I’d still figure out the number. Or I’d forget where I started. I’m so bad at remembering numbers.
You’ll get back to where you want to be. I know it!
I look at all the numbers. I have been on this journey since July 31, 2012 and I track my weight, body fat, and body water. As well as measure all my body parts so I can see where the fat is going from and to. My scale and I are friends and it took a minute for us to make peace. Really long time!!! But I love weight-in and tracking because it gives me goals and lets me know when to change some things up here or there. Great post and congrats on your journey!!!
Alysia @My Little Pocketbooks recently posted..Fitness Friday #4: Progress Report
Thanks Alysia. And good luck to you on your journey.
Good for you… you are doing so well and making great progress and seem to be in a very nice place mentally, right now, too. So happy for you. You look GREAT!
I use the scale which tracks bodyfat, my clothes, & other stuff but as I age, I really have to use it all even though I have always been a scale person.. Age makes things a lot harder & we can fool ourselves so I find it all helpful for me as I don’t let it get me too crazy.
IT always comes down to what works for the person BUT some people want to avoid it because it may tell them more than they want to know.. 
Not talking you but just in general.. 
Jody – Fit at 55 recently posted..Blog Your Heart Out-Go Red for Women
I have a love-hate relationship with my scale that I’m trying to change for exactly the reason you mentioned. I need to see it as just another tool for health and fitness and not a big way too high number staring at me! Mainly because my perception of way too high is often skewed.
Jill @ Fitness, Health and Happiness recently posted..Fitness Friday || I’m Challenging #Cathe To Motivate Me for 90 Days
I think it can be a useful tool as long as you keep the emotions out of it like you’re working on doing and have it as a PART of other factors to measure progress. Sounds like you’re approaching it right but always be cautious if it causes any consistent negative thoughts and/or actions.
Tina @ Best Body Fitness recently posted..The NEW Saturday Shares–You Share YOUR Links!
Great post. The scale should be your friend.
Great job in the last week! I think you should not beat yourself up too much, since we do literally have our ups and downs! However, the way my pants fit is the way that I like to judge my fitness by, rather than weight! Maybe it’s time to sign up for another race? That always keeps me honest!
Travel Spot recently posted..2nd Saratoga Fat Ass
What you feel is normal for the majority of the population, especially females. We hate the scale. Even when I was at my thinnest, I tortured myself with that thing. I got on it ALL the time, the slightest increase and I was pissed.
I still get on it but I don’t let it get to me as badly as it used to. I don’t use it often and I try not to obsess. After all, it is JUST a number. I am an extremely strong woman. I’m in no way obese and I just need to focus on healthy living.
Laura @ RunningJunkie123 recently posted..My Favorite Workout DVDs
Very well said! It’s great to use the scale as a tool and not as a source of definition. I’m sure you’ll be seeing numbers you’re happier with in no time!
Suzanne recently posted..Locomotive Half Marathon
You are doing great
What an advanced scale, mine barely gives a number!
Jen recently posted..April Snow Showers…
Great post Carrie. My relationship with the scale is def love-hate. Off to check it the macronutrients link.
Have a great weekend!
Jill@ Fitness, Health and Happiness recently posted..#4 of 13 in 2013 Trail Races and Running Questions
My relationship with the scale is on and off. Right now I’m off. I was on for the first couple of months this year and I know what I need to do. I’m not going to obsess about it. Nice guns!
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