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A happier, healthier you

Our Coaches Weigh In On Weight Loss

by Yes Health

Weighing in regularly is a great way to track your weight-loss progress and meet your health goals. But how often should you step on the scale? Our coaches say weekly is your best bet. Why? It’s a good happy medium–not too often (where you begin to dread the scale) and not too infrequent (where you lose momentum and motivation). A weekly weigh-in is just right. 

(And now that you can link your digital scale directly to the Yes Health app, collecting and sharing information with your coach team has never been faster or easier!) 

Weighing yourself every week, as opposed to LESS frequently, helps you know what’s working (or not working) early on. If your weight isn’t budging or if the scale is tipping upwards, you know some tweaks are in order (i.e. cut some calories and add active minutes, including a combination of strength training and cardio).

Why not weigh in more often? 

Weighing yourself daily can sometimes be discouraging  because the number may not change much or the result could be misleading (i.e. you may be “lighter” due to dehydration or “heavier” due to having just eaten a meal). 

 What’s a healthy amount of weight to lose each week?

The Yes Health coach team recommends aiming for one to two pounds of weight loss per week. Generally, the slower the weight comes off the more likely it is to stay off for the long term.

What is plateauing and why does it happen? 

It’s perfectly normal (and common) to experience a plateau. For many people, the pounds come off quickly at first, but then they experience a slow-down, or stall in weight loss. Weight loss is complicated and multi-faceted. It’s not all about “calories in, calories out,” however, now that you’ve reached a lower weight, you require fewer daily calories to maintain that weight (e.g. your basal metabolic rate goes down). So, to get over this “hump,” you may need to eat a little less and exercise a bit more, or a combination of both. 

What other factors can affect weight loss?

Sleep quality — A single night of sleep deprivation has been associated with increased insulin resistance (e.g. when your body doesn’t process insulin efficiently and your blood sugar levels remain elevated). Elevated blood sugar makes it more difficult for our body to use stored fat for energy

Stress levels — Stress hormones can wreak havoc on our blood sugar and insulin levels too. When our blood sugar and insulin are not well-regulated, we tend to “save” our fat rather than use it (and in turn, lose it). 

Prescription medications — Some medications have side effects including weight gain, changes in appetite or weight-loss resistance. Check with your doctor if you have specific questions.

Exercise intensity — Are you alternating between cardio and strength training throughout the week? A combination of both has been shown to lead to the best weight-loss and blood-sugar-regulation results. While cardio burns calories, increasing muscle mass boosts your metabolism. And the more muscle mass you have, the more calories you burn at rest.

Workout routine — Have you been doing the same workout at the exact same level of intensity for a long time? Try switching it up. Give yourself a new challenge to step up your weight loss results.

How much you eat — Are you eating ENOUGH? As counter-intuitive as it sounds, you have to eat to lose weight. Restricting calories can slow down your metabolism.

How frequently you eat — Keeping your blood-sugar levels steady is super important. Skipping meals or leaving long gaps between meals means you may be on a “blood sugar rollercoaster,” which can make weight loss more difficult

What you eat — Consider the QUALITY of the calories you’re taking in. It’s important to consider not just the number of calories you eat in a day, but where they come from. A deficiency in any nutrient can make weight loss tough. Try to stick to whole, nourishing foods as much as possible and skipping anything processed. 

How much time you spend sitting — Are you getting a decent amount of exercise every week, but sit most of the day? Research suggests that even if you’re exercising daily (e.g., you spend an hour on the treadmill), but you’re sedentary the rest of the day, you won’t get much benefit. Try to take fitness breaks throughout the day. For example, set an alarm every 30 to 60 minutes to remind you to get up and do two minutes of exercise (i.e. walking, marching in place, stepping side to side, going up and down stairs, or strengthening exercises, such as push ups, squats or lunges). Try standing during phone calls, consider getting an adjustable standing desk and schedule walking meetings whenever possible. 

Feeling discouraged by the numbers? Here’s Coach Eden’s advice.
  • Keep in mind that it’s perfectly normal for our weight to fluctuate by as much as 4 pounds in a day.
  • Weight is not the sole indicator of health. Muscle weighs more than fat, but takes up less space than fat, so it’s possible that your weight may not immediately change but your clothes will fit more loosely. This means you’re still making great progress!
  • Take note of how much energy you have, your mood and your sleep quality for the bigger picture.
  • Research suggests that it’s healthier to be overweight and physically active than a normal weight but a couch potato.
  • Talk to your coach team to help you review your meal and fitness log and troubleshoot any potential issues that might be holding you back.
  • If the scale isn’t budging, try not to beat yourself up. Focus on your successes–making time for a great workout, eating all “green” meals in a week, meditating for five minutes every morning.
  • Most importantly, don’t give up. There will always be bumps along any new path. Stick with your weight-loss goals. And remember, we’re here to help!

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