Overcoming the scale Published March 17, 2015 By Airman 1st Class Alexa Culbert 42d Air Base Wing Public Affairs MAXWELL AIR FORCE BASE, ALa -- The number on the scale or the measuring tape is not just a number to some; it could affect self-esteem, job performance, health and, for the military, a career. Service members specifically can feel the pressure to lose weight before a physical training test. Losing weight sounds like it should be an easy thing to do. Eat less and exercise more, it seems simple, but many fall off the wagon before real results can be made and then resort to unhealthy fast fixes. The first mistake people make is setting unrealistic goals, or not having any at all. According to Josh Hale, 42nd Force Support Squadron personal trainer, the first thing that should be considered is meeting with a trainer to discuss a structured plan and set realistic quarterly goals. "Exercise is a science of how to become better and to keep motivated," he said Josh Hale. "Whenever it is 'winged,' it's not going to get done properly. When you have a plan, it keeps you motivated. "I see people in the gym doing things that can easily hurt them, not one program works for everyone. A trainer can put them on a safe regimen," said Hale. The average weight loss is one to three pounds per week or 18 to 24 pounds over a three-month period, he said. "Slow and steady is what is wanted. When weight is dropped quickly, it is usually because the person is dehydrated," said Hale. "Pure fat is about 35,000 calories a pound, which takes about a full week of working out to burn." Weight loss mistakes are not just made in the gym. A lack of knowledge of nutrition can set progress way back too. "People think that fast weight loss can be done through a fad diet, but that's not the case. These only dehydrate the body and deprive it of nutrients," said Hale. "Fitness should be a consistent lifestyle; it should never be a fad." "The biggest mistakes are cutting out whole food groups and skipping meals," said Roshanda Gaddis, 42nd Aeromedical-Dental Operations Squadron dietitian. "People want fast results or they need fast results, but anything worth having is worth working for." Fad diets starve the body of nutrients and cause an even larger weight gain afterward. A healthy diet is needed to properly fuel the body and promote healthy weight loss that will stick, she said. "There really are no such things as diets; it needs to be a healthy lifestyle change," said Gaddis. "This includes balanced eating and portion control." Gaddis advises to step on a scale once a week to keep track of weight loss or gain. "If it's lost fast then it's going to be gained back and maybe even more," said Gaddis. "This is not going to happen overnight. It took however many months to put it on and some effort needs to be put forth."