Beyond the scales: Embrace movement for health & happiness
I'm passionate about sharing the joy of moving more, and the benefits that this brings into our lives. My approach separates the goal of getting our bodies moving from the goal of losing weight or fat. Staying active does wonders for us, in ways that go far beyond seeing a change on the scales, and it's important to acknowledge how society's views, especially around women's bodies, can shape our experiences with physical activity.
This isn't to dismiss the aim of fat loss for those who want it, nor is it to ignore how exercise can help with that. What I'm aiming to do in this article is shine a light on:
The many other perks of staying active, which often don't get enough attention due to society's fixation on weight and size.
Ways to track progress that have nothing to do with weight or measurements.
How nutrition fits into my approach to movement.
Why tracking fat loss as a main sign of success in a movement practice can be problematic.
Opening the dialogue: Navigating movement & weight change
Weight change can be a really personal subject, and difficult to navigate. This is in part why I’ve often resisted writing about it. But it’s also a subject that comes up in relation to movement - I get a lot of questions on it - and this approach is a key part of what I offer. I decided to write this article to:
Curate my thoughts
Share my current approach with you
If you’re willing to share - to hear your thoughts on this perspective - whether we train together or not.
We’ll all have different experiences and ideas on this - my own perspective will keep evolving based on what I experience, learn and hear.
I'll talk about "fat loss," but it's worth noting that this term is often used interchangeably with "weight loss." Generally, when people talk about either, often the meaning is to lose fat or reduce size while maintaining or even gaining muscle mass.
Strength over scales: Why moving is magical
In fitness media and marketing, there's a strong emphasis on exercise as a means to lose fat or change shape. It's true that our bodies respond to the activities we do, and changing our movement practice can change our body size and shape. Many of the other benefits of moving for health and happiness, don’t get as much airtime. Here’s a reminder that through movement, we can:
Improve overall health: Lower the risk of chronic conditions and enhance heart and bone health.
Boost happiness: Have fun and keep stress, depression, and anxiety at bay.
Feel better: Elevate mood, cultivate a resilient mindset, and bolster self-confidence.
Increase physical capability: Rediscover movements from our past and master new skills, improving our confidence to try new activities.
Improve cognitive function: Benefit from increased creativity and sharpness.
Connect deeply: Appreciate our bodies' strength and achievements while connecting with ourselves, nature, and others.
I'm inspired by others who promote movement free from a fat loss narrative. A few favourites include Louise Green, Alice Liveing, and Lauren Leavell.
Tracking movement progress
Measuring progress in our movement journey isn't a must, but it can be a real boost for some of us. If you like keeping tabs on how you're doing, remember, there's a whole world of markers - in fact, this might be a future article in itself!
Here are some meaningful ways to track progress:
Learn new skills: Master movements like a push-up or pull-up.
Hit performance milestones: Run a 5k in 30 minutes, for example.
Feel stronger and fitter: Graduate to heavier weights, more reps or longer distances.
Increase flexibility: Reach positions that once felt impossible or uncomfortable.
Try new activities: Feel fit enough to enjoy different sports or hobbies.
Social connections: Make friends in group classes or team sports.
Lower stress: Enjoy a calmer, more relaxed state of mind from regular physical activity.
Focusing on fat loss can overshadow these diverse and enriching ways to appreciate and measure the benefits of moving more.
Eating habits: Simplifying nutrition for body and mind
How we eat plays an important role in our health, but it doesn’t have to be about fat loss. I treat nutrition as its own subject, distinct from physical activity, and support people in creating eating habits that work for them. Navigating nutrition can be tricky. There's a lot of conflicting advice out there about what and how to eat.
My focus is on eating to feel, perform and recover better. Here's how I approach it:
Sustainable behaviour change: I focus on helping you build long-lasting habits. This means eating a diet rich in nutrients that supports your overall health, muscle, and bone health.
Mindful eating: I encourage you to listen to your body's signals for hunger and fullness. Eating mindfully helps you build a healthier relationship with food, making it easier to enjoy what you eat without stress.
Eating to support your movement practice: Whether you're a casual gym-goer or more experienced mover, I can guide you on how to eat to feel your best, perform well, and recover quickly.
My experience working with women has been influenced by pioneers in female-specific training and nutrition, including Girls Gone Strong and Dr. Stacy Sims. Their insights help me tailor advice for women taking into account sex differences in our physiology, including our changing hormones.
Why the scales don’t weigh up
My mission is to inspire a love for movement, help you build strength, boost your confidence, and celebrate what your body can do. Fat loss as a primary goal for a movement practice can be problematic. These are some of the specific reasons that I don’t focus on fat loss:
Weight loss is hard to control: All bodies respond different to exercise - hormones, genetics, and stress influence fat loss, which is complex and highly individualised.
There are better indicators of progress: Other measures of movement quality, strength, and fitness tell us more about how much and how well we move.
There are more meaningful health benefits: A focus on size and weight can overshadow health benefits of movement. For example, maintaining muscle and mobility is essential for an active lifestyle, irrespective of body fat.
Societal influences are at play: Desire for fat loss can be influenced by societal pressures and the objectification of bodies, particularly those of women. I aim to support women in feeling comfortable in their own skin.
Many other factors contribute: The role of exercise in fat loss may be smaller than previously thought.
Health at Every Size is more helpful: Many now challenge the idea that fat loss is synonymous with improved health. The adoption of healthy behaviours, such as regular movement, can lead to improved health outcomes for all body sizes.
Stigma has a real impact: Some of the positive effects attributed to fat loss may in fact be due to decreased stigma and discrimination, not physical changes alone.
Conclusion: Move and thrive
My philosophy is simple: let’s feel strong and healthy in our bodies. We can focus on creating a life filled with joyful movement, strength, and well-being. It’s about more than numbers on a scale; it’s about feeling good, living well, and saying yes to more adventures.
I’d love to know your thoughts on this, if you’re willing to share these you can comment below.
Get in touch: Tailored advice and support
If you'd like personalised advice, training guidance, or simply want to chat, don't hesitate to reach out to me at www.allisuddaby.com/contact.
Sources
Exercise and lean weight: the influence of body weight. G. Forbes (1992)
Exercise: a behavioral intervention to enhance brain health and plasticity, C. Cotman, Nicole C. Berchtold (2002)
Exercise and well-being: a review of mental and physical health benefits associated with physical activity, F. Penedo, Jason Dahn (2005)
Physical Activity and Mental Health S. Paluska, T. Schwenk (2000)
Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory, P. Salmon (2001)
Physical exercise and psychological well-being: a population study in Finland, P. Hassmén, N. Koivula, A. Uutela (2000)
Health Benefits of Exercise. Gregory N Ruegsegger, F. Booth (2018)
Burn, Herman Pontzer (2021)
The content found on this website, including the author's opinions and statements, is not meant to replace or contradict medical advice, diagnosis, or treatment. It is recommended that you conduct your own research and work together with your healthcare providers.