Let's talk about the scale. I think that during any weight loss process this is one of the most talked about subjects. When to weigh, when not to, fluctuations, all of the fun stuff.
I believe that how often a person weighs is personal preference. Many of us weigh daily, some of us weekly, and some of us even monthly! I personally choose to weigh in weekly, I do this for one reason: weight fluctuates and when I used to weigh in daily the fluctuations would hinder my process to the point where I would actually self sabotage and end up gaining weight, it was a totally unhealthy process!
Now let's talk about when it stops moving! That is the worst, right? However, in my 9 years on this journey and 146 lbs down later, I have learned some really great things about getting things moving again that actually work!
Here is a common scenario: You’ve lost 10 lbs in 2 months, you’re on a roll! It's weigh-in day and you’re ready to see the change. You take that nervous step on the scale and it’s a big fat minus NOTHING.This is now the second week in a row. Your first thought is to step back on and off, so you do, nope, no change! Your next thought is wondering where you went wrong and why things aren’t moving. This is stuck in the back of your mind for the remainder of the day.
Here are some reasons why you may not be seeing results, and how to get things moving in the right direction again!
You’re Not Eating Enough.
Eating too few calories can stall weight loss, your metabolism will ultimately slow down. Reevaluate how many calories you’re taking in, and if you’re using one of iTrackBites scoring systems make sure you’re eating all of your BITES and mix some weeklies in there also. If you’re on one of the food scoring plans, I highly recommend tracking calories as a secondary metric. This is just to make sure you’re meeting your body's needs. Rule of thumb: Calories and BITES are not created equal!
If you don’t have one, I definitely recommend a food scale. For years I would just eyeball a serving of whatever I was eating. Just one tablespoon of peanut butter has almost 100 calories! I cannot tell you how many times I used a spoon and just scooped some peanut butter right out of the jar and went to town. Not measuring or weighing, and believe me, the results were not good! Buying a scale to measure literally everything was one of the best choices I made for my weight loss journey! You could possibly be eating more than you think you are if you’re not measuring.
Possible Water Retention.
Did you have a meal with a lot of sodium the day before? If you’re female, is it that time of the month? These are two factors we don’t think of sometimes when it’s time to weigh in. These two factors are of course temporary and will resolve in a few days. This is a fix that is just natural, so let nature take its course and relax!
Did You Hit A Plateau?
I spent almost 2 months at the exact same weight. This is probably one of the most frustrating feelings for a lot of us. However, hitting a plateau is inevitable. The way to fix this is to essentially shock your system a bit. Try upping your calorie intake a bit for a week, then adjust back to your usual intake, and you should see things moving again. Personally, I took one or two days completely off of tracking, got back on and saw some pretty great results the following week.
Next time you have a not so great weigh in, take some of these factors into consideration. Just remember to never give up. Remember, your new and improved body will not happen overnight! Like everything else in life, it’s a process, trust the process, and believe in yourself! You got this!