Why you should stop putting yourself on the scales

Hollywood star Kate Winslet is a role model when it comes to a healthy body. In an interview for her new movie "The Mountain Between Us" she told about a scene in which she is dragged by co-star Idris Elba on a river: "It was quite difficult for him, how hard, I do not know I have not been on a scale for 12 years. " Winslet has been wearing dress sizes 38, 40, and sometimes 42, in recent years. "All this has nothing to do with whether I'm fit."

Fitness: Why the weight does not really say much

More and more fitness experts advise us to follow Kate Winslet. In their opinion, one should put more emphasis on fitness and flexibility than being so focused on weight loss. Rich Tidmarsh, personal trainer of top athletes and one of the stars of the fitness scene, says in an interview with the "Independent": "Actually, you should not lose kilos through a workout, but keep your weight – and still be slimmer because of yourself your body tightens and shapes. " As you become healthier and fitter through exercise, you lose body fat – but at the same time you gain muscle mass. Although muscles are not significantly heavier than fat, they weigh about 15% more at the same volume due to their higher density. As a result, there is hardly any change on the scale. If in doubt, you will even weigh a little more than before the start of training.

Muscles are heavier than fat – so change your mindset and goals

So instead of focusing so hard on losing weight while exercising, you'd better pay attention to increasing your performance. For example, by doing more sit-ups in a row, doing longer planking, extending your running distance, or increasing the weight of your strength training. Tidmarsh's recommendation: "Building muscle is the most important thing, because in combination with a high-protein diet and fewer carbohydrates, this guarantees a healthy, beautiful body." In fact, with only 1.3 kilograms more muscle you will burn almost 300 grams of pure body fat in eight weeks !!! Important for this success: You need a positive protein balance. Proteins are the building blocks of the muscle – every day you need at least one gram per kilo of body weight. The best time for the protein intake is up to 45 minutes after the strength training (scientifically: "anabolic phase"). Now, it does not matter if you eat organic high quality protein (such as milk, meat or eggs) or less high quality (such as beans, wheat or rice) – the body uses everything to repair the strained muscle structures. Your body starts to work and lose fat. In any case, you will be able to tighten the belt even if the scale shows no less. In addition to the positive figure change you will notice other effects:

  • Your attitude is improving
  • You reduce stress, gain energy and have a more positive charisma
  • Your joints stabilize
  • Your ability to coordinate increases
  • Your bone density is increasing

Does that mean that we will never have to stand on the scales again? Nonsense. It makes perfect sense to do a short weight check every few weeks. But we do not have to obsessively sprint on the scales every day and see if we weigh one kilo less. Loss of body fat and improved health are much more important goals.