𝘛𝘩𝘦 𝘴𝘤𝘢𝘭𝘦 𝘪𝘴𝘯’𝘵 𝘵𝘩𝘦 𝘦𝘯𝘦𝘮𝘺
𝘛𝘩𝘦 𝘴𝘤𝘢𝘭𝘦 𝘵𝘦𝘭𝘭𝘴 𝘺𝘰𝘶 𝘩𝘰𝘸 𝘮𝘶𝘤𝘩 𝘺𝘰𝘶 𝘸𝘦𝘪𝘨𝘩…
𝘛𝘩𝘢𝘵’𝘴 𝘪𝘵. – 𝘑𝘰𝘳𝘥𝘢𝘯 𝘚𝘺𝘢𝘵𝘵
Over the past week I began doing something I never thought I’d get to a place to be able to do.
Every morning this past week, I’ve stepped on the scale and looked at my weight.
I logged it for data and that was it.
I didn’t let it set the tone for my day.
I didn’t let it determine how ‘good or bad’ I did the day before.
𝐈 𝐥𝐨𝐨𝐤𝐞𝐝 𝐚𝐭 𝐭𝐡𝐞 𝐧𝐮𝐦𝐛𝐞𝐫 𝐚𝐧𝐝 𝐦𝐨𝐯𝐞𝐝 𝐨𝐧.
Now let me explain, in the past, it was the healthiest decision for me to 𝐍𝐎𝐓 weigh myself and for a lot of my clients that is still the case.
As I made my morning walk towards the scale, my heart would race, panic would spike and fear would set in, so I stopped weighing in entirely.
Since then, I’ve developed a much healthier relationship with my weight and my body and I started to get curious. Instead of avoiding it because I’m afraid, I’ve decided to start facing my fear.
I’m going to focus on normalizing my relationship with the scale and use it to learn more and share more about just how helpful of a tool it can be on your weight loss journey.
𝘐𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘤𝘶𝘳𝘪𝘰𝘶𝘴, 𝘐’𝘭𝘭 𝘣𝘦 𝘴𝘩𝘢𝘳𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘪𝘯 𝘮𝘺 𝘴𝘵𝘰𝘳𝘪𝘦𝘴 𝘢𝘴 𝘐 𝘨𝘰 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘵𝘩𝘪𝘴.
Because here’s the thing, my goal as a coach is not to get you to never step on a scale again.
𝐈𝐭’𝐬 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐛𝐞 𝐚𝐛𝐥𝐞 𝐭𝐨 𝐬𝐭𝐞𝐩 𝐨𝐧 𝐢𝐭 𝐚𝐧𝐝 𝐧𝐨𝐭 𝐥𝐞𝐭 𝐲𝐨𝐮𝐫 𝐰𝐨𝐫𝐭𝐡 𝐛𝐞 𝐝𝐞𝐟𝐢𝐧𝐞𝐝 𝐛𝐲 𝐚 𝐧𝐮𝐦𝐛𝐞𝐫.
Because it’s literally just that, a number.
I’ll be forever evolving on my journey and this is a next big step for me. 𝐀𝐥𝐰𝐚𝐲𝐬 𝐡𝐞𝐫𝐞 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐝𝐨 𝐭𝐡𝐞 𝐬𝐚𝐦e.
𝘐’𝘮 𝘤𝘶𝘳𝘪𝘰𝘶𝘴 𝘩𝘰𝘸 𝘥𝘰 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘢𝘣𝘰𝘶𝘵 𝘵𝘩𝘦 𝘴𝘤𝘢𝘭𝘦? 𝘏𝘰𝘸 𝘰𝘧𝘵𝘦𝘯 𝘥𝘰 𝘺𝘰𝘶 𝘸𝘦𝘪𝘨𝘩 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘤𝘶𝘳𝘳𝘦𝘯𝘵𝘭𝘺?
I will be the first to admit that coaches need coaches too and I had fallen completely off track.
She wanted me to follow a week of maintenance calories to see where my numbers were and weigh in daily. 𝘞𝘩𝘪𝘤𝘩 𝘪𝘴 𝘵𝘩𝘦 𝘮𝘰𝘴𝘵 𝘴𝘰𝘶𝘯𝘥 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘱𝘰𝘪𝘯𝘵, 𝘢𝘯𝘥 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘐’𝘥 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥 𝘵𝘰 𝘵𝘩𝘦 𝘢𝘷𝘦𝘳𝘢𝘨𝘦 𝘤𝘭𝘪𝘦𝘯𝘵.
𝐁𝐮𝐭 𝐈 𝐰𝐚𝐬𝐧’𝐭 𝐫𝐞𝐚𝐝𝐲.
I couldn’t hit my calories.
I wanted to cry weighing in daily.
And I felt like a complete failure when I went to send my check in email.
𝐈 𝐣𝐮𝐬𝐭 𝐰𝐚𝐧𝐭𝐞𝐝 𝐭𝐡𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐠𝐨𝐧𝐞.
While the scientific, logical approach should have made sense, my emotional mindset at the time, just couldn’t handle it.
𝐒𝐨 𝐈 𝐜𝐡𝐨𝐬𝐞 𝐚𝐠𝐚𝐢𝐧.
I decided to stay off of the scale, put myself in a calorie deficit (𝘵𝘩𝘢𝘵 𝘴𝘵𝘪𝘭𝘭 𝘧𝘦𝘭𝘵 𝘴𝘶𝘴𝘵𝘢𝘪𝘯𝘢𝘣𝘭𝘦) and layer on small positive habits week by week, taking the pressure and perfect expectations off.
This was exactly what I needed.
Now two years later, I’ve started to do something I never thought I’d get to a point of being able to do (𝘮𝘰𝘳𝘦 𝘰𝘯 𝘵𝘩𝘢𝘵 𝘭𝘢𝘵𝘦𝘳 𝘵𝘩𝘪𝘴 𝘸𝘦𝘦𝘬), and I’m starting to find peace with my body, my weight, and my food.
𝐌𝐲 𝐩𝐨𝐢𝐧𝐭 𝐢𝐬 𝐭𝐡𝐢𝐬: we all have different starting points, and just because something may seem logical, or the perfect solution for one, it may not be for you and that’s okay.
Your journey will be individual.
You will grow and evolve.
The things that once felt scary and unrealistic, may with time become a very logical reality for you.
Trust your gut.
Address your mindset first.
And be patient with yourself.
𝐉𝐮𝐬𝐭 𝐝𝐨 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐲𝐨𝐮 𝐜𝐚𝐧.
𝐓𝐡𝐚𝐭’𝐬 𝐚 𝐫𝐚𝐭𝐞 𝐨𝐟 .𝟒𝟑 𝐥𝐛𝐬 𝐚 𝐰𝐞𝐞𝐤 𝐨𝐟 𝐥𝐨𝐬𝐬.
Raise your hand if you’ve ever been frustrated by only losing .4 of a pound on the scale 🙋♀️
𝘐 𝘬𝘯𝘰𝘸 𝘐 𝘩𝘢𝘷𝘦.
For years I would get so frustrated that I was working so hard only to see the tiniest bit of movement from the scale.
I’d either give up and proceed to eat everything I avoided for the past week, jump ship and move on to the next latest and greatest diet, or drop myself into even more of an unsustainable deficit to try to “𝘴𝘱𝘦𝘦𝘥” things up.
It’s no secret now that I rarely weigh myself. For my own mental health, it’s what works best for me.
But when I hopped on the scale at the doctors last week I was curious and felt inclined to share.
If I had actually weighed myself during the process I probably would’ve given up or gotten so frustrated with my “lack” of progress.
But reality is, healthy weight loss should be no more than .01% of your body weight a week.
And this is further proof to me that slow weight loss is sustainable weight loss.
Over the last 14 weeks I haven’t felt deprived, discouraged or frustrated.
So I want to encourage you if you’re feeling defeated with your weight loss journey you can either hop off the scale and trust the process.
embrace the journey and know that those .4 lb drops can and will add up over time.
𝘍𝘰𝘤𝘶𝘴 𝘰𝘯 𝘣𝘦𝘤𝘰𝘮𝘪𝘯𝘨 𝘵𝘩𝘦 𝘩𝘦𝘢𝘭𝘵𝘩𝘪𝘦𝘴𝘵 & 𝘩𝘢𝘱𝘱𝘪𝘦𝘴𝘵 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶.
𝐓𝐡𝐞 𝐫𝐞𝐬𝐭 𝐰𝐢𝐥𝐥 𝐟𝐚𝐥𝐥 𝐢𝐧𝐭𝐨 𝐩𝐥𝐚𝐜𝐞.
Even as a child, I remember walking with my mom and comparing her legs in the shadows to mine.
𝘏𝘦𝘳𝘴 𝘸𝘦𝘳𝘦 𝘭𝘰𝘯𝘨 𝘢𝘯𝘥 𝘴𝘬𝘪𝘯𝘯𝘺… 𝘮𝘪𝘯𝘦 𝘴𝘩𝘰𝘳𝘵 𝘢𝘯𝘥 𝘴𝘵𝘶𝘮𝘱𝘺.
2 years ago I had just moved back to Massachusetts. Feeling defeated, out of shape, and not wanting to be around anyone I would walk Sophie every day and consider it my workout.
I wanted to hide so my eyes were constantly down, and I’d be face to face with my shadow.
I was quickly reminded of my wide shoulders that I hated.
My lack of a waist from my nutrition I couldn’t get under control.
And those short stumpy legs.
The other day while out for a walk with Sophie, I looked down and caught a glimpse of that same shadow. This time, I didn’t cringe.
It was such a good reminder that something seemingly so insignificant could be a true marker of the progress I’ve made over the past few years.
𝐋𝐢𝐭𝐭𝐥𝐞 𝐰𝐢𝐧𝐬 𝐥𝐢𝐤𝐞 𝐭𝐡𝐢𝐬 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐭𝐡𝐢𝐧𝐠𝐬 𝐲𝐨𝐮’𝐥𝐥 𝐧𝐞𝐯𝐞𝐫 𝐧𝐨𝐭𝐢𝐜𝐞 𝐢𝐟 𝐲𝐨𝐮 𝐤𝐞𝐞𝐩 𝐬𝐭𝐫𝐞𝐬𝐬𝐢𝐧𝐠 𝐨𝐯𝐞𝐫 𝐭𝐡𝐞 𝐬𝐜𝐚𝐥𝐞.
This had to do with my mindset, and sure with my body changing, but also in how I see myself.
𝘈 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳 𝘵𝘰 𝘤𝘦𝘭𝘦𝘣𝘳𝘢𝘵𝘦 𝘢𝘭𝘭 𝘵𝘩𝘦 𝘷𝘪𝘤𝘵𝘰𝘳𝘪𝘦𝘴.
𝐄𝐬𝐩𝐞𝐜𝐢𝐚𝐥𝐥𝐲 𝐭𝐡𝐞 𝐧𝐨𝐧-𝐬𝐜𝐚𝐥𝐞 𝐨𝐧𝐞𝐬. 🙌
What is one non-scale win you can celebrate?
Whether your jeans are too tight or too loose…
Whether you got fitter or feel slower…
Whether you lost strength or feel stronger…
𝐘𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐬𝐮𝐩𝐩𝐨𝐫𝐭𝐞𝐝 𝐲𝐨𝐮.
𝘐𝘵 𝘬𝘦𝘱𝘵 𝘺𝘰𝘶 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘥𝘶𝘳𝘪𝘯𝘨 𝘢 𝘱𝘢𝘯𝘥𝘦𝘮𝘪𝘤.
Whether you fed it with Oreos, green juice, or a little of both it was there for you.
Whether you worked it into the ground, or chose to let it rest & recover with some Netflix, it still kept you moving.
Your fitness will come back
Your body can still change.
Show gratitude for your body.
Address & protect your mental health.
𝐓𝐡𝐞 𝐫𝐞𝐬𝐭 𝐰𝐢𝐥𝐥 𝐟𝐚𝐥𝐥 𝐢𝐧𝐭𝐨 𝐩𝐥𝐚𝐜𝐞.