You vs. The Scale during a Weight loss Journey

I want to talk for a minute on the scale. This is something I literally fight with clients about all of the time. I am VERY strict when it comes to weight ins as far as how consistent they are when they are, and how they are done! For many many reasons! It is crucial that you remember that the human body fluctuates daily from 1 lb on the low end to 8 pounds on the high end! This fluctuation is due to water retention, hydration, how many if any bowel movements you have, gut health, sodium intake, if you are a woman - your time of the month, muscle gain and more!! I could go on forever, but I am sure you are picking up what I am putting down at this point.

So many clients I have jump on the scale ALL THE TIME! Daily at least and sometimes even as much as three times per day! It always goes one of two ways. They are either ecstatic because they have dropped even the smallest amount of weight OR they are completely and utterly discouraged/disappointed as they haven't lost any weight ON THE SCALE. The habit of getting on the scale daily can lead to an unhealthy mental state and an unhealthy relationship with food, the gym, and the scale. This can cause long term psychological damage which I have seen on more than one occasion. I have watched it affect those causing binge eating, body dysmorphia, depression, and the quitting of fitness journeys. Your journey needs to be a time of positivity even when the going gets tough. Positivity is the key to your success. It is crazy what your mind is capable of. What you focus on the most with a positive outlook, you can truly manifest. But it is CRUCIAL that you are in the right mind space to lose weight/fat.

It pains me to see this happen because I know it is simply from obsessing over something that is truly only a SMALL part of the picture! There is so much more that goes into your progress and journey than just what the scale says.

What I recommend:

Depending on your goals, these would change, but usually if looking to lose fat during your journey, I would set your weigh-ins 2 weeks apart. This is how I set up my weigh-ins for all of my distance clients. This will help you to track the progress a bit more accurately. With my in-person clients, I do weigh-ins every 4 weeks. The scale will show you a number which is JUST A NUMBER! That number does NOT define you. How you feel matters so much more! Now when you do weigh-ins, it is important to do it first thing in the morning just after using the bathroom and before having any water, food, etc.

To get a better idea of the big picture, you should also include using other tools such as a tape measure, calipers, and clothing! This will all help to figure out your body composition, which your scale will not tell you. Your scale might show that you don't lose at all and even sometimes gain, while your measurements drop, and clothes fit better! It is crazy how many people I have had only lose 2-5 pounds on the scale but drop crazy amounts of INCHES! One pound of muscle gain vs. one pound of fat gain look EXACTLY the same on the scale! The scale just doesn't separate the two!

So the next time that you reach for that scale remember it IS NOT EVERYTHING! You must first understand that weight gain and loss doesn't happen overnight. TRUST. THE. PROCESS. I promise you won't be disappointed!

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PEACE LOVE & HAPPINESS. LOVE THE SKIN YOU'RE IN. #BBTE