I’ve been hearing a lot lately about overall frustrations with the scale, and not seeing change as quickly as you’d like. To that I will always say it is just ONE measure of progress and can be affected for so many reasons other than actual fat loss or gain.
𝘏𝘦𝘳𝘦’𝘴 𝘴𝘰𝘮𝘦 𝘪𝘯𝘴𝘪𝘨𝘩𝘵 𝘪𝘯𝘵𝘰 𝘸𝘩𝘢𝘵 𝘮𝘢𝘺 𝘣𝘦 𝘨𝘰𝘪𝘯𝘨 𝘰𝘯…
1️⃣ You’re weighing in at a different time of day. 2️⃣ You’re wearing different clothes. 3️⃣ You ate later than usual. (𝘢𝘯𝘥 𝘵𝘩𝘦𝘳𝘦 𝘪𝘴 𝘕𝘖𝘛𝘏𝘐𝘕𝘎 𝘸𝘳𝘰𝘯𝘨 𝘸𝘪𝘵𝘩 𝘦𝘢𝘵𝘪𝘯𝘨 𝘢𝘵 𝘯𝘪𝘨𝘩𝘵 – 𝘪𝘵 𝘫𝘶𝘴𝘵 𝘮𝘦𝘢𝘯𝘴 𝘺𝘰𝘶 𝘩𝘢𝘥 𝘭𝘦𝘴𝘴 𝘵𝘪𝘮𝘦 𝘵𝘰 𝘥𝘪𝘨𝘦𝘴𝘵 𝘵𝘩𝘦 𝘧𝘰𝘰𝘥 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘴𝘺𝘴𝘵𝘦𝘮.) 4️⃣ You consumed more carbs or sodium than normal the day before. (𝘢𝘨𝘢𝘪𝘯 𝘕𝘖𝘛𝘏𝘐𝘕𝘎 𝘸𝘳𝘰𝘯𝘨 𝘸𝘪𝘵𝘩 𝘤𝘢𝘳𝘣𝘴, 𝘣𝘶𝘵 𝘵𝘩𝘦𝘺 𝘸𝘪𝘭𝘭 𝘩𝘰𝘭𝘥 𝘰𝘯 𝘵𝘰 𝘮𝘰𝘳𝘦 𝘸𝘢𝘵𝘦𝘳 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 𝘤𝘢𝘶𝘴𝘪𝘯𝘨 𝘵𝘩𝘦 𝘴𝘤𝘢𝘭𝘦 𝘵𝘰 𝘴𝘱𝘪𝘬𝘦.) 5️⃣ You’ve changed up your workout routine. (𝘺𝘰𝘶’𝘳𝘦 𝘭𝘪𝘬𝘦𝘭𝘺 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘸𝘢𝘵𝘦𝘳 𝘢𝘯𝘥 𝘪𝘯𝘧𝘭𝘢𝘮𝘮𝘢𝘵𝘪𝘰𝘯 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 – 𝘢𝘭𝘴𝘰 𝘸𝘩𝘺 𝘺𝘰𝘶 𝘮𝘢𝘺 𝘨𝘢𝘪𝘯 𝘸𝘦𝘪𝘨𝘩𝘵 𝘺𝘰𝘶𝘳 𝘧𝘪𝘳𝘴𝘵 𝘸𝘦𝘦𝘬 𝘰𝘧 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘰𝘶𝘵.) 6️⃣ You’re STRESSED.
𝐁𝐨𝐭𝐭𝐨𝐦 𝐋𝐢𝐧𝐞: BREATHE.
You likely did not gain actual fat and may not be plateaued on your progress. The scale can fluctuate for so many reasons other than fat loss or gain.
If you find your weigh-ins are dictating your day, frustrating you, or harming your progress, stop weighing in so frequently. Focus on the positive wins you are seeing and feeling.
𝐘𝐨𝐮 𝐚𝐫𝐞 𝐚𝐥𝐰𝐚𝐲𝐬 𝐬𝐨 𝐦𝐮𝐜𝐡 𝐌𝐎𝐑𝐄 𝐭𝐡𝐚𝐧 𝐚 𝐧𝐮𝐦𝐛𝐞𝐫 𝐨𝐧 𝐭𝐡𝐞 𝐬𝐜𝐚𝐥𝐞.
𝘐’𝘮 𝘤𝘶𝘳𝘪𝘰𝘶𝘴 𝘩𝘰𝘸 𝘰𝘧𝘵𝘦𝘯 𝘥𝘰 𝘺𝘰𝘶 𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭𝘭𝘺 𝘸𝘦𝘪𝘨𝘩 𝘪𝘯?
24/7 access to the kitchen.
Lingering Easter candy.
If there’s one thing I’m hearing amongst my clients it’s that food is a struggle and total honesty, it’s something I battle with every day too.
I want to remind you that if you’re okay with eating a little more right now, loosening up on the food rules, and embracing a little weight gain that’s totally fine too. We all cope differently, you do you.
But, I know for me, when my nutrition is on track I feel better overall mentally and that is really what matters right now.
So 𝘪𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘢 𝘭𝘪𝘵𝘵𝘭𝘦 𝘣𝘪𝘵 𝘰𝘧 𝘴𝘶𝘱𝘱𝘰𝘳𝘵, 𝘩𝘦𝘳𝘦’𝘴 𝘸𝘩𝘢𝘵’𝘴 𝘣𝘦𝘦𝘯 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘮𝘦:
1️⃣ Planning out my day ahead and factoring in snacks, especially nighttime snacks. I know I forever want to snack at night so instead of fighting it, I embrace it. I make it fit within my daily needs and go into the day with a plan so I know I can make it work.
2️⃣ Structure & Timing. Intermittent fasting works for me so I fast in the morning as a way to limit my opportunities to fall off track and stay within my daily goals. Experiment with what works best for you. I also stick to a consistent schedule and structure similar to what I follow when I’m not staying home.
3️⃣Portion Control and Flexible Dieting. If there’s something I’m really craving I have it but make it fit within my day, even if it’s not the cleanest or healthiest option. I also look for healthier swaps that actually taste good but fit within my daily portion and calorie goals.
𝘚𝘰𝘮𝘦 𝘰𝘧 𝘮𝘺 𝘰𝘵𝘩𝘦𝘳 𝘵𝘪𝘱𝘴: ALL the high volume foods (veggies, oatmeal, pumpkin, sweet potatoes, etc.. Lots of water, tea, & coffee, staying active & busy, and full honesty sugar free gum.
𝘈𝘳𝘦 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘢𝘳𝘰𝘶𝘯𝘥 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸? 𝘐𝘴 𝘴𝘯𝘢𝘤𝘬𝘪𝘯𝘨 𝘢𝘯 𝘪𝘴𝘴𝘶𝘦? 𝘞𝘩𝘢𝘵’𝘴 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘺𝘰𝘶? Fill me in!
𝘛𝘩𝘪𝘯𝘨𝘴 𝘢𝘳𝘦 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸.
I keep seeing one of two things being shared:
Posts telling you to love yourself, embrace weight gain and stay far away from diets…
Tough love posts that you now have no excuses, more time and can go all in on your health and fitness…
Here’s my two cents: I don’t really like either approach.
𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐈 𝐭𝐡𝐢𝐧𝐤 𝐢𝐭’𝐬 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐟𝐨𝐫 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞.
For some it’s going to be healthiest and best for them to ease up on the “food rules”, practice self love and self care, and maybe embrace a little bit of weight gain. Much like the girl on the left was doing during a time when mental health needed to be my number one priority, and I was focused on repairing my relationship with food & my body.
For others the best thing they can do right now is focus on taking care of their bodies, fueling well with proper nutrition, and moving as much as possible. Much like myself right now, since I have healed my relationship with my body and have learned how to best cope with my anxiety.
𝘕𝘦𝘪𝘵𝘩𝘦𝘳 𝘪𝘴 𝘸𝘳𝘰𝘯𝘨. 𝘈𝘯𝘥 𝘯𝘦𝘪𝘵𝘩𝘦𝘳 𝘪𝘴 𝘯𝘦𝘤𝘦𝘴𝘴𝘢𝘳𝘪𝘭𝘺 𝘳𝘪𝘨𝘩𝘵.
𝐒𝐨 𝐰𝐡𝐚𝐭 𝐢𝐬?
Trying your best to tune in to what you personally need to do right now.
Removing the judgement on others for how they are or are not handling things.
Focusing on being kinder to yourself, doing the best you can one day at a time, and removing the guilt on however things are turning out.
There is a lot we can’t control right now, but there is also a lot we can.
Focus on taking care of YOU the best you possibly can right now.
That includes mental, emotional AND physical health.
& be KIND to you no matter what season you’re in.
𝐈 𝐩𝐫𝐨𝐦𝐢𝐬𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐝𝐨𝐢𝐧𝐠 𝐣𝐮𝐬𝐭 𝐟𝐢𝐧𝐞.