Lesson 1

Weigh-Ins

Welcome to Lesson 1! Yeah!

We are going to be starting off easy. All I want us to do today is to weigh ourselves. As in, step on the scale, and record the number in Fitness Frenzy - the ‘Complete TODOs’ button below and will take you right where you log your weight in-app.

tl;dr - Weight is just a number and shouldn’t be obsessed over, however, average weight over time can be helpful to see if we are heading in the right direction.

If you’re hesitant to get on the scale - I totally get it. Sometimes facing reality is scary. However, I know this process gets easier mentally. After a while, we should be able to look at weight as just a helpful number, with no emotions attached. We do NOT want our weight to take up mental space and be obsessed over. Hopefully, the following information will provide a different perspective.

The reality is, your day-to-day weight can be very misleading, and honestly does not matter. However, your average weight over time does matter (more about this later). Weight is just a number that can fluctuate wildly. For example, If I drank a gallon of water I’d be up 8.3 pounds! Conversely, if I lost that much fluid through sweat or other means, I’d be down 8.3 lbs. What we are truly interested in is how much fat we have. Fat is gained and lost much slower. Like a HEALTHY 1 lb a week slower. Quick side note, when people say they lost 15lbs in a week, that is mostly water weight... Side, side note, we can manipulate our weight in 3 ways by gaining or losing water, fat, or muscle. Water weight comes and goes the fastest, then fat, then muscle. I digress, for now, let’s talk about fat weight because that’s generally the first thing we want to change. Unfortunately, it’s hard to measure how much fat we have, however, we can pretty easily tell if we are heading in the right or the wrong direction. And that’s by looking at our average weight over time. For example, let’s look at my weight over a week.

Eww, gross numbers, I know. - but stick with me. In each square, the top number is my weight for the day, starting on Sunday and ending on the following Saturday. x̄ (x-bar) is my average weight over the week and Δ (delta) is my average this week subtracted from my average last week. The most important number is the delta - mine for this week is +2.2lbs which means my average weight this week is 2.2lbs heavier than last week. This means that I gained 2.2lbs in some combination of fat and muscle. So if I was trying to lose weight, which I was, I would have been going in the wrong direction and have to switch up my strategy. I can only know this if I weigh myself consistently at the same time every day for at least 2 weeks. We’ll learn how to change our direction in future lessons, but for now, hopefully, we learned enough to know that weight is just a number but the trend can lead to some valuable insights.

To get started we want to weigh ourselves today. To do this follow the video below and finish by tapping “Complete TODOs” at the bottom.

From now on, we will be weighing ourselves and logging it every morning; first thing out of bed and preferably after you go to the bathroom.

TODOs

• ☑️ Log your weight

Complete TODOs Below