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.
I get this question a lot when I share transformation pictures, and I always sense a feeling of disappointment when I share that there’s no magical trick, I simply follow a nutrition plan and exercise.
But it got me thinking about what else I could share to help, and one thing that has certainly changed over the past couple years has been my mindset.
I can honestly say for the first time in a really long time, I stopped tying my goals to my weight.
𝐇𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐭𝐡𝐢𝐧𝐠: 𝐟𝐨𝐫 𝐲𝐞𝐚𝐫𝐬 𝐦𝐲 𝐠𝐨𝐚𝐥 𝐰𝐚𝐬 𝐚𝐥𝐰𝐚𝐲𝐬 𝐭𝐨 “𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭” 𝐨𝐫 “𝐭𝐨𝐧𝐞 𝐮𝐩”.
This was the case at times when I had no weight to lose, and also when I had 30+ lbs to lose.
𝘔𝘺 𝘧𝘰𝘳𝘦𝘷𝘦𝘳 𝘧𝘰𝘤𝘶𝘴 𝘸𝘢𝘴 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴.
Slowly, over the past year or so my goals have started to shift, and interestingly so has my body.
When I stopped focusing on my weight and started focusing on improving my fitness, feeling better, and pushing myself during my workouts, I started to notice that my body changing was a byproduct, but no longer the focus.
I stopped stressing about a number on the scale, and started to get a lot less frustrated with my progress or lack thereof. Instead I simply focused on how I could feel my best and healthiest each day.
I no longer feel like I need to start and stop a program, fall on or off track, or start the next diet on Monday.
If you are someone who feels plagued by your weight or the scale, or forever stuck in the yo-yo diet cycle, I want to assure you, it doesn’t have to be forever.
Focus on moving your body more.
Focus on fueling your body better.
Focus on how much better you want to feel.
When you focus on your health, on your fitness, on your mindset…
𝐓𝐡𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐰𝐢𝐥𝐥 𝐟𝐚𝐥𝐥 𝐢𝐧𝐭𝐨 𝐩𝐥𝐚𝐜𝐞.