Get support in losing weight at our Edinburgh clinic.
Weight management planning.
How might you know you are achieving your goals? And what should those goals be anyway?
Imagine waking up in a world where everything is as you want it to be. All goals achieved, all changes aced. Everything transformed to be perfect.
Then answer these questions:
- How will you know that your life has changed?
- Which specific things are different?
- Do these answers suggest certain measures that could be used to track your long-term outcome goals?
Answering these questions can help give you some good ideas just what concrete, trackable outcomes you want in your life – and how best to track your long-term outcome goals with weight loss in our Edinburgh clinic.
Back in the real world of health journeys, we don’t just arrive where we want to be overnight. So we need ways to track our progress. Doing this helps us know that we are on the right road – the one that leads us towards our final outcome goals.
What is progress, anyway?
Your final outcome goal might look like this:
Lose 40 pounds.
Now, that’s not something that happens overnight. So how will you know you are making progress towards that goal? Just weighing yourself isn’t going to cut it. Body weight varies hour to hour, depending on what you have eaten, drank and done moment to moment. Additionally, muscle weighs more than fat – so positive body composition changes may look like a lack of progress.
At Health by Science, we like to focus on three important measures of progress:
Body composition: How much lean mass and body fat do you have?
Health: Are your body systems operating well?
Fitness performance: How do you perform in the gym or your chosen activities?
In other words, how do you look, feel and perform?
On measurement days, we can take body girths and/or weight.
These numbers may be helpful. But they are only a small part of the improvements our clients see with Health by Science coaching.
Using the three measures of progress above, clients might also improve:
- How their clothes fit
- Consistency of habits
- Speed and agility
- Work capacity
- Blood profile (e.g. triglycerides, cholesterol)
- Immune system
Each client’s Health by Science weight loss journey is unique. What counts as ‘progress’ to one person will be different than what determines ‘progress’ for someone else. When it comes to weight loss, funnily enough, we do not like to weigh our clients every week because it is not a valid and/or reliable short-term measure. Instead, we focus on keeping up good habits, consistently. When they achieve this they can notice fat loss in their own time – suddenly it’s time to buy a new belt!
How much weight should you expect to lose?
This depends on where you’re starting from. The more body fat you have the greater amount you can expect to lose.
Based on data from our previous and existing clients, you can expect to lose approximately 1% of your body weight each week if you weigh over 100kg and 0.5% of your body weight each week if you weight less than 100kg but still have a high level of body fat.
Should you weigh yourself and if so when?
We talk about weight loss when really we mean fat loss. You can improve your body composition (body shape) without losing any weight because muscle weighs more than fat.
Nevertheless, when it comes to losing body fat the vast majority of us weigh ourselves regularly, which is a huge mistake.
Depending on your poo, your pee, your blood volume and carbohydrate intake, your body weight can fluctuate massively. Poop can vary from around 15g to 1.5kg between different people. Urine can range from 0.6kg to 2.6kg depending on how hydrated you are. But carbohydrate storage is the makes the biggest difference, making up around 5-10% the weight of your liver and 2% of your muscle mass.
That’s why people on crash diets typically lose a lot of weight very quickly because they eat very few carbohydrates. The weight loss they are experiencing, however, is very unlikely to be fat is most likely to be short-lived.
Therefore if you are trying to lose body fat, you may be more likely to succeed if you focus on behaviour changes one habit at a time. Something tangible which you can control, as opposed to an outcome measure which you can’t control over the short-term.
Our last article was all about exercising in Edinburgh. Take a look or get in touch now to learn a bit more about us or to make a quick booking.
We are located at 98 Giles St.