Has this happened to you before?
You’ve been working really hard. Sticking with your workouts, eating clean, staying hydrated and following your system. So when you wake up in the morning and can’t resist the urge to see the progress you’ve made.
You jumped out of your PJs, got all the way down to you birthday suit, jump on the scale and patiently wait, confident to see the number even a little lower.
And to your disappointment there’s … nothing…..Not even .1 of a pound. And worse, you might have gained a pound or a half!
Obviously there’s a mistake so you step off, step back on.
Go and pee, step back on.
Take a shower, step back on.
Check the scale is zeroed, leveled and has working fully chared batteries. Until you finally accept defeat that the number is right
What tha ?
You know that losing weight doesn’t come overnight but you’ve been at this for nearly 2 weeks, there should at least be some improvement, some movement on the scale, right?
And it kills your mood and motivation. Instantly, instead of remembering all the good you’ve been doing, how hard you’ve been working on the little lifestyle changes, and how empowered you felt eating healthier and taking control of your body, you jump on the gerbil wheel of despair, frustration, and annoyance.
You start wondering if eating nuts on your salad was a good idea. Maybe you should eat fewer calories. Maybe your workout intensity wasn’t good enough. Maybe I needed to try that maple syrup lemonade diet thing.
Maybe you just need to try that maple syrup lemonade diet thing.
Or worse, maybe this is it and you won’t lose this weight so you might as well eat whatever you want anyway since eat well doesn’t produce any results.
We’ve all been here before.
And even though we know the ropes already we still felt defeated and want to give up, or try something else even though it’s only been a short time. We know that we should stay the course because we will be successful in the end, but in our hearts of hearts, we doubt we can do it. We doubt the program, and the scale reinforces that doubt and we give up.
So what do we do? How can we stay motivated when it all feels like a major set back?
1. Don’t avoid the scale! Instead get more information
Weigh every single day about the same time and in the same attire – your birthday suit.
Some people might say to avoid the scale to limit these feelings of frustration and get fee excitement for the big ‘reveal’. But if you weigh yourself once a week or once a month, then if something needs to be changed, you won’t be aware of it until it’s too late and that big reveal will be a big disappointment.
Your body is talking to you. But the scale alone isn’t the whole message. You need to pay attention to your actions and your body to decipher what it is saying.
And when it is good that your weight moves a little every day. In either direction.
Your body is constantly changing, adjusting water content to the food you eat, retaining water to for muscle recovery etc. One day you could be a pound heavier, the next day .5 pounds lighter. That’s how the body is supposed to work!
Check you body fat % and muscle mass
Check your tempo
Check how you’re feeling, your mood and sleep
Check your clothes..ish
Check your stats
2. Take a rest day
3. Give yourself some hot loving
4. Listen to audio books on business or life (NOT weight loss)
5. Watch other people’s journey
Somedays we just need a reminder that IT CAN BE DONE.
Bring in the grim reaper
At some point, we have to stop feeling sorry for ourselves and just do the work.