“I want to lose weight”.

Okay here’s the problem.

When athletes tell me that they want to lose weight, what they really mean is they want to lose fat but maintain muscle mass.

This is fine, but it’s an important distinction.

If you’ve ever tried to lose weight and gone through the physical and emotional roller coaster, of success, failure, success, failure. Then you’ll understand it’s never as easy as it sounds.
If you’re measuring yourself on a scale, all you need to do is start cutting calories, doing cardio and the weight is going to come off.

The problem with this strategy is that we are likely losing fat as well as muscle. This is an issue for athletes.

For the athletes I work with, I prefer for them to use multiple forms of measurement to see progress.

Once a week, using a tape measure around their hips and waist (yes I know you don’t want to, but this is a really accurate way to see progress). I also get the athlete to pay attention to how their clothes fit and also how energetic they feel on a day to day basis.

Some people like to take progress photos of themselves every 2-4 weeks, this also is a great way to see progress.

Another reason I prefer my athletes use a measuring tape, as opposed to a scale, is that your weight can fluctuate quite a lot during the day and throughout the week. It can also be manipulated by your fluid levels, but I don’t want my athletes drinking less water.

If the numbers are fluctuating less, the athlete is less likely to get ‘false’ feedback.

False feedback is, “OMG I put on 1.1kgs since yesterday, I need to stop eating for 8 straight days!!” or “ I ate an entire pizza for dinner and still lost 0.5kgs since yesterday, I guess pizza = weight loss”

Okay, maybe those two cases are a little extreme, but you get the idea.

Athletes can also get ultra fixated on the number on the scale. They might check their weight every day, or multiple times throughout the day. This fixation can lead to unhealthy habits both physically and mentally.

By choosing a more reliable form of measurement, like a measuring tape, you’re more likely to measure just once a week.

Keep your end goal in mind.

Most athletes want to perform their best, feel good and look good.

If you eat the right kinds of foods and do regular exercise the results will eventually come.

Remember you will always be your harshest critic, focus on the positives and stay consistent.