Weight Loss/Maintenance

If your aim is weight loss and it has been a while since you have exercised then you must remember that your body will take a while to adjust. This can result in weight being put on before it decreases. This is due to several factors, one of them is an increase in muscle size and shape. As a result your body will hold more water for use in energy production. 

Ways of monitoring weight loss/maintenance

•  record body measurements - girth measurements around your waist, hips, thighs and so on or alternatively you keep a log of how your clothes fit or an old photograph. A change in body shape (usually happens first on your extremities- face, arms) and feeling better generally are some of the first signs of becoming fitter.  

• body fat tests - loss in fat can only be noted with actual body fat tests and not the common weight scale. Body fat tests give a "body fat percent" which is the proportion of your mass is body fat. This is done using several techniques, the most common are bio-electrical impedance (electronic scales) and skin fold measurements (performed manually). These tests require specialised equipment and trained personnel. They can be administered at your local health club or gym. 

• weight scales - only beneficial really for weight maintenance. Too many factors can influence scale readings such as time of day, clothing been worn, hydration levels and so on. It is recommended when you weigh yourself to be consistent with as many controllable factors as possible such as time of day and clothing. 

When recording actual weight loss you must remember that your body will take a while to adjust to the new lifestyle regime. It may take a while before any weight is actually lost so do try to focus on other goals that are small and which will keep you motivated. Regular weigh ins (i.e. once a week) are important. These can be logged on a linear graph  over time. Targets set should be realistic in total amount of weight lost and time period. A healthy weight decrease will be no more than a kilogram (2.2 pounds) a week. A pattern may develop when weight is actually lost this can be in a stair case pattern. Where it may take a long period of time before any weight is lost and then a quick time period where weight will be lost.

Any program for weight loss and maintenance must be used in conjunction with a restricted calorie intake and correct nutrition. See our nutritional advice page for further information.