Managing the bathroom scale

In out series "Getting ready for the reunion" we need to talk about your bathroom scale. First, let me assure you: no one cares about your bathroom scale. Whether you are big, small, tan, white as a ghost, frizzy hair, or completely bald - your friends and classmates want to see you and share memories.

Nevertheless, many will unnecessarily feel the need to drop a few pounds. It is for those individuals that this series is being written.

Experts say safe weight reduction is a pound or two per week. During weight reduction our scales become our friends when they say something we like, and become discouraging when they don't. How often should you weigh yourself during your journey of preparation? Some experts say daily, and some say weekly. I disagree with both camps.

The scale is not an accurate measure of a diet and workout plan. There are too many variables that contribute to your weight: muscle mass, bone density, time of day, hydration, and did you use the restroom (for a few examples). Did you know that if you drink a 16oz beverage your weight can increase by a pound?

Imagine a diet where you expect to lose a pound this week but you drank a 16oz coffee and now the scale says your diet is blown! Or, if you aren't managing hydration very well, the reverse might happen giving you a temporary gift that is quickly taken away as you rehydrate.

Weight fluctuates every day, so, avoid discouragement and don't weigh daily.

Instead weigh weekly on the same day at the same time. Weighing weekly will spread those weight fluctuations over 7 days giving you a better chance to see a reduction.

However, I recommend doing 14 day comparisons to reduce the fluctuations even further. When you weigh weekly compare the results to two weeks ago. It is very possible to have wild weight fluctuations within even 7 days. So spread the comparison out over as many days as you can.

If you are dieting and exercising and having a calories deficit your weight will go down over time. If you were to plot your weight daily you might see the weight bounce all over the graph, but, have a general downward slope to the average.

Since the point of getting on the scale is to gain encouragement, you should set yourself up for success. Avoid discouraging short term comparisons and do comparisons over very long time periods.

No time to work out?

In our series for getting ready for the reunion:

Don't want to go to the gym? Can't afford a personal trainer? No time to work out? Not motivated?

All you need is 12 minutes, a living room, and this website will give you all the motivation you need:
Http://bodyrock.tv

Now you have no excuses!

Are You Fat?

People avoid reunions because they think they are fat. Are you obese? If you are using a 200 year old Body Mass Index (BMI) chart, then you probably are! The BMI divides your height (in meters) by your weight (in kilograms) to give you a number that tells you how fat you are. While BMI is widely used to judge us, we need to put the BMI into perspective. Don't let the BMI determine whether or not you'll attend your reunion.


If you aren't carrying any extra weight, the BMI considers you to be normal. Can you "pinch an inch"? Then the BMI probably doesn't consider you normal. Normal is if you look good in a bikini (women) or shirtless (guys) at the beach. Maybe that was you at age 17, but lets be honest: a lot of water has gone over that damn during more than two decades!

One step below normal is underweight. If we can see rib cages and arm bones then you may need to eat more pasta and get your weight back up. Rib cages and arm bones are not attractive. 25 years out of high school, I suspect few (if any) of us have this problem.


If you can pinch an inch (or more) then you are probably overweight - ie - you carry some fat. You can be classified as overweight for lots of other reasons too: perhaps you have high muscle density, large bones, or are blessed with ginormous boobs. Some extra weight is OK in time of famine or illness. There have been many cases where individuals who were underweight died while battling the flu because their body didn't have enough in reserve. In the US, I think that overweight has become the new normal.



The next level on the BMI scale is a word that has been demonized in pop culture: obese. When you hear the word obese your mind races to images of the 800 pound man who couldn't get out of bed. Not true. Obese simply means: if you are 20% over from your normal weight. For most of us that means we've enjoyed too many Christmas cookies and over the years it has added up. The concern is that most experts believe health problems can begin to occur when you carry around 20% fat all day long, so health experts will encourage you to get this weight down. I'm not a health professional so my opinion is worthless, regardless, I see many people who would be in the obese category and they look normal to me. Maybe they aren't hitting the beach in a bikini, but that's OK. If you are obese and are happy - forget the media stereotypes and be comfortable with yourself.

The next level on most BMI scales is Extremely Obese, which is a BMI above 40. I've had periods in my life where I have packed on the pounds but I dare say I have never been in this category. Frankly, I could not imagine the pain and discomfort of being extremely obese. At my heaviest I had difficulty with mobility, sleeping, and getting comfortable - I can't imagine what it must be like for these poor souls. If you have slipped into the category then I encourage you to talk with your doctor about getting a plan together. Get a person trainer - yes they are expensive, but worth it. Use a network of friends to help you stay on track. Just because you tried in the past and it didn't work? Doesn't mean you haven't found the thing that'll work for you. It isn't easy, but I would encourage you to take back your life.




At the end of the day, regardless of where you fall on the BMI? The world is made up of a variety of people. They come in all shapes and sizes. Our class is no different than the rest of the world. We have each had our own difficulties and challenges, successes and triumphs, and those must be measured by something other than our waistline.

Getting ready for the reunion.... using your iphone!

If you are getting ready for the 25th anniversary reunion, you might be tempted to try shedding a few pounds. Let me promise you: that is not necessary. We all know that the guys have lost their hair and the girls have lost there figures - it has been 25 years! Come as you are! But regardless, if you are tempted to look better, you can take advantage of the digital age to help your quest. Whether you have an iPhone, iPad, or an iPod Touch, these are some great applications:

My Fitness Pal - Free - This app will give you an outstanding food log to record calories and exercise. You can take a picture of a UPC bar code and it will translate that into a food log entry. The app helps you to set goals and track progress.

Nike+ GPS - $1.99 - This app is marketed to runners but works just as well for walkers too. The app tracks your movement on a map, will tell you about your progress, and will provide motivation through your accomplishments. I usually don't like to pay for apps, but this one is worth it.

Heartbeat - Free - Maintaining a high heart rate during work outs is a great way to burn calories. This application lets you determine your heart rate by tapping on the screen in coordination with your heart beat. This app is free but paid versions will let you log your heart rate.

Monumental - Free - Get out of your office chair and go climb the stairs! This app makes stair climbing fun by tracking how high you've climbed and giving you prizes the more you go.

Meal Maker - Free - Getting your meals under control is a great way to get your waist under control. Meal Maker will let you enter your family's favorite meals (hopefully low-cal), build them into a day-by-day menu, and produce a grocery list.

Body Fitness - Free - If you've done resistance training then you know what a pain it is to keep track of sets, reps, and weights. This app includes a fitness journal so you know what needs to be done each day. It also includes diagrams of exercises so you know you are doing them right.

As with all exercise programs, consult a doctor before starting. What Apps have you found that are useful?