Is this you? Does the scale make you cry? Is weight loss a goal for you? Do you weigh yourself every day?
If this is you, this blog is FOR you. I want you to step away from the scale.
First of all, weight fluctuation is normal! Did you know that your weight can fluctuate up to 4-5 lbs A DAY depending on water consumption, lack of sleep, bowel movements, stress, exercise, and water retention.
1 pound = 3500 calories! This means that unless you consume and extra 14,000 – 17,5000 calories in a day and go to bed for 24 hours straight…the 4 lb increase you may see on the scale is not from overnight fat gain. It is water.
These facts also support the 80/20 nutrition rule. If you are eating the RIGHT things 80% of the time, it is OK to treat yourself to that ice cream or Friday night piece of pizza. I know, those of you who know me really well are probably thinking, “you don’t do that.” But I will have you all know that I most certainly do! It is just that all of us have different “treats” that we like to enjoy 🙂 Mine happen to be gluten-free pizza, frozen yogurt, kettle corn and WINE! Have you all ever tried this stuff?? It is to die for and I can eat my weight in it!!
What happens when you go for a physical at the doctor’s office? They weigh you and the scale says you are 5 pounds more than your scale at home??!! What the heck is that about? Those doctors need to calibrate their scales!! This is why if you are using a scale to measure weight loss and goal success, it is important to weigh yourself naked first thing in the morning, after using the bathroom and always on the same scale.
Another thing that we have all heard before – muscle weighs more than fat. Well, it is just the plain and simple truth. If you are starting a new exercise program and the right one for you, chance are you are going to gain muscle!! This is a good thing because long lean muscle keeps you looking long and lean AND burns more calories for you throughout the day. Fat does not burn fat. Muscle burns fat.
Anytime you begin a new program, 9 times out of 10 you are going to begin to notice a difference in your energy level and the way your clothes fit BEFORE the scale begins to move. So, try to concentrate your energy on those things and not on the number.
If your goal is losing a few pounds and you find that the scale IS actually a motivator, then go for it. BUT, if your goal is significant weight loss, try weighing in once a week so that the number does not become your main focus.
My best advice….find something positive that motivates you; a workout partner, an accountability group, a shopping trip for new clothes when you reach a goal 🙂 and focus on that. Weight loss and changing your body is not a sprint, it is a marathon. It takes effort and hard work but I PROMISE, if you do the work it will become a lifestyle and it will pay off for LIFE!
Cheers to the weekend, my friends!
**Watch for info coming out next week on my next FREE 5-Day Clean Eating Food Plan & Challenge**