Lost In Numbers

Question
Hello Laurie,

My girlfriend is a type 1 diabetic, and at 215 pounds 5'6" she knows that it is in her best interest to lose weight, and while I'm not overweight I intend to help her and get healthier.  Her and I, both 20 years old, both work hard to eat healthy and include lots of fiber, protein, whole grains, etc., while minimizing intake of hydrogenated oils, saturated and trans fats, and high fructose corn syrup.  We include ground flax seed and a tablespoon of whey protein powder in our breakfast cereals and smoothies.  From a non-professional perspective, I believe our diets are well balanced.

Our exercise routines are as follows: Monday, Wednesday, and Friday we have medium to high intensity circuit weight training with abs (~35 minutes); Tuesday and Thursday we have cardio (~30 minutes); Saturday we have abs and interval training (~20 minutes); Sunday we have an off day for exercise and a cheat MEAL to keep our bodies guessing.

What we are doing is not intended to be a diet, but rather a lifestyle change, and we stick to it very well.  The problem is that my girlfriend gets too caught up in the numbers spit out by the scale.  Within 2 or 3 weeks she might lose 1 pound, and she gets so frustrated.  I try to tell her that while she is losing fat she is putting on muscle, so the scale isn't telling the whole story.  I also tell her that putting on muscle will help her lose weight, but then she says that muscle will only make her look bigger, I rebut her statement by explaining how hard it is for testosterone and protein filled males to build muscle in the gym so she shouldn't be worried.

Yes, she's stubborn, but I love her, and that's why I'm writing this. So my questions: First, do you agree that our diet sounds healthy? Second, for her height and weight, how many pounds lost do you think it would take for her to physically notice? Third, would you suggest that she stop using the scale altogether? Lastly, do you have any other suggestions?

Answer
Dear Brock,

The diet and exercise routine in your new lifestyle sound super!

There are other factors to focus on besides weight, especially for someone with diabetes... how much better do her blood sugars run on this new healthier plan? What about her A1C blood test? Does she feel less sluggish? Does she stand without slouching? Do her clothes fit more loosely?

Women with muscle rarely look bigger than women without muscle, and yes, the scale may be reflecting more muscle than fat, but what's most important is that she does not look at this program you follow as a "diet" to lose weight but, as you say, a lifestyle change. Keeping off the scale is not a bad idea!

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