Because I truly value your time, I’m breaking this episode up into two parts so that it in easy-to-listen-to chunks. Today we are going to discuss how to use the numbers on the scale and next week I’ll be diving into the mental process to stick to your plans and protocols after you weigh yourself.
First of all, you have to stop thinking of the scale as a judge.
There is NO moral value of that number. That number says nothing about you or who you are, it is only a measurement of the force of gravity pulling down your body mass. The scale is an inanimate object with no awareness of you or your journey. So, if you hear all the thoughts, good or bad, they come only from you. If you feel all those feelings, they only came from you. The good news is, there is a very practical way to approach the scale so that it becomes a powerful weight loss tool and has no control over what you think or feel.
The first step to using the numbers on the scale in a practical way is to decide when to weigh yourself
When to Weigh
There are two ways to use the scale that are the most common and helpful: Daily and weekly. Each has their own blessings and drawbacks so you will have to choose what to do based on your life and experience.
Daily weigh-ins are a daily hop on the scale at the same time. This is a great strategy because it allows you to get real-time information about how your body is reacting to your diet choices, exercise, and other choices. When you weigh daily you can begin to note:
Daily weigh-in can allow you to make day-to-day decisions about your food based on real-time information instead of having to wait for your weekly weigh-in to make changes.
However, Daily weigh-ins can be very stressful for women who have a lot of mind drama about the number on the scale. For them, going to a weekly weigh-in and focusing on mindset is probably a good choice. Especially if the number on the scale is a trigger for eating behavior that does not support your goals such as severe restriction and/or binging.
Weigh-ins done weekly is the perfect strategy to use, especially when you have a lot of drama around the number on the scale. A weekly weigh-in allows you to focus on:
Weekly weigh-ins give you a snapshot of your weekly average and should be taken with a grain of salt, understanding that there might be fluctuations caused by fluid retention and inflammation influencing the number on the scale. It is also a great strategy for women who want to focus on consistency with their habits and don’t want their decisions to be swayed by daily weigh-ins
If the scale goes up:
So, as you can hear, that bathroom scale can become one of the most powerful weight loss tools you have access to. Now, if you are still skeptical and feel like there is tons of fear and drama in this process, I hear you, sister. In the next episode we are going to break down how to have a drama-free weigh in routine that is empowering and makes a ton of sense.
Before I sign off, can I share a goal with you? This podcast is one of my favorite things to do. I love it. I love sharing really important, life-giving information with women. But, I need help to grow my audience. Right now my podcast is lacking both ratings and reviews which help it be found by others. So, if you wouldn’t mind, I would love it if you would rate and review it today. Sometimes the easiest way to do this is on a mobile app but any way you do it, I am so very grateful.
Thank you for spending this time with me today. I’ll catch you next week for part 2!
by Lora Armendariz
You Can Do It!
Do you want to fall out of love with a destructive habit? The first 42 episodes of this podcast are a resource for anyone who wants encouragement and information as they take a six week break from a habit in order to fall out of love with it.