It would seem, what else could you want if not to weigh X kilograms? On one hand, yes, there is a benchmark. But on the other hand, it's very easy to fall into a trap that's hard to escape. And this will sabotage and slow down the process.

What's the catch?

There are several.


1. Instrumental.
If the goal is a number on the scale, then changes in diet and activity are the means. If the goal is achieved, the means are no longer needed.
A person returns to their previous life. The weight follows suit.


2. Illusion of control:
A person cannot control weight 100%.

You can influence your diet and physical activity. Even taping your mouth shut is within your control.

But how quickly your body will shed kilograms and how much it will lose each time—you cannot influence that.

When the result does not depend 100% on you, and you make it the main measure of success, you inevitably devalue all your efforts. And it's easy to end up in a situation where "I'm doing everything right, but the number isn't dropping, everything is hopeless, I'll go eat."

And from this comes the next catch

3. Motivational

Weight loss is a non-linear process. There won't be a daily drop.
An inevitable gap occurs between effort and reward:

you do things "right," there's no quick payoff → the brain doesn't see the connection "did → got" → the desire to continue disappears.

If the result behaves unpredictably, a feeling arises that "no matter what I do, nothing works."

Emotional fatigue accumulates, and with it come nasty thoughts that you won't be able to lose weight.

4. Substitution of concepts: "Weight and Shape"
The number on the scale is the sum of bones, waste (sorry), water, muscle, and fat.

If you want a loss at any cost, you could take an enema or poison yourself with expired food. Diarrhea, vomiting, and dehydration will give you a coveted drop of 3-5 kg. But are you sure that's the result you want?

Or there could be this situation. Striving for the coveted number, people often go so hard that they lose precious muscle. Fat burns slowly, but muscles with the wrong approach—quickly. As a result, weight drops, but the body becomes flabby. The number pleases, but the reflection in the mirror—not so much.

It also works in reverse. A salty cucumber at night, the second phase of the cycle, or a strength training session will lead to water retention.

The scale will show +1-2 kg, but that doesn't mean, damn it, that you've gained a kilogram of fat. Fat may still be burning, but it's not visible due to water fluctuations.

And your mood will be terrible, because the measure of success is kilograms.

Focusing only on weight is a strategy where there is no stable connection "do - get." As a result, there will be neither results nor their maintenance.

🔜Weight is a combination of different factors, and we cannot influence all of them. But we can definitely influence our habits, eating behavior, and lifestyle.

That's what we should focus on and track our progress. For example, you used to eat sweets every day, and now you eat them twice a week. Progress? Absolutely!

When you change these elements, weight changes as a consequence.

Therefore, the first thing we start working with clients on is understanding where we are going and through what means.
For example, in my club, the very first lesson in the knowledge base is about this.

And there is immediately an tool that helps you see which skills you need to improve and where you're already doing great. As a result, you don't scatter your efforts on a bunch of unnecessary actions, but do exactly what will lead to the goal.

It seems like a small thing, but it can cost a lot of wasted nerves, time, and results. And there are actually many such small things. I'll tell you about another one soon.