Weight loss is a fickle beast that can be hard to stay motivated with. Real goals and real drive will determine the success that you see. An understanding of your body and mind will also play a huge role in your successes and failures. I’m going to tell you right now that if you allow yourself to be easily discouraged by numbers on a scale then you have to look for different ways to see your progress.
Stepping on the scale can either greatly motive you or strongly discourage you, depending on what type of person you are mentally. If you step on the scale and see that your new weight is 197 pounds from last weeks 203, you’ll be happy and motivated to continue. But what about if that number was 205 instead of 203 and lower? Would you be happy or motivated to continue, or would you want to throw it out the window and indulge in ice cream and brownies? Would you believe in yourself or believe you have failed?
One thing that you must know before starting any sort of diet regimen, is that our body weights fluctuate throughout the day. For the best weigh-in results with the truest factors, weigh yourself in the morning, approximately 30 minutes after you’ve woken up. This 30 minutes allows enough time for increased swelling, and water weight to go down by expelling your urine, and getting your blood moving. Not every pound gained is a fat cell stored, remember that we are made up of water, we retain water by consuming different foods. If you eat a higher carbohydrate diet, you retain more water than someone on a low carb or ketogenic diet.
When I see the scale move in the higher end of my weigh-ins, I don’t get discouraged, honestly it motivates me. To me, it means that I needed to do something different. Could have been excess carbs, higher protein intake or too much fat ingested. It means it’s time to reevaluate my previous week, not completely shut down and throw it out the window.
Here are 5 things I do to stay motivated when I’ve had a “bad weigh-in”.
1. Take Measurements. This is just as important as stepping on a scale. The inches lost during dieting are just important as the pounds that you shed.
2. Evaluate my week. I will look over my logged meals and drinks that I consumed throughout the week. I’ll see if maybe I consumed too much of something that could have thrown me for a loop, without realizing it. You can’t fix something you don’t know is broken. Pay attention to what you eat, and drink.
3. Remind myself that weight fluctuates, no matter what your size. Your weight will fluctuate throughout the day, week, or month. This is due to excess water, food, and inflammation. Your body goes through stages naturally, we don’t see what is happening on a molecular level of our new lifestyle. Just remain positive, and don’t give up.
4. Celebrate the successes that you have accomplished. Don’t dwell on a slight setback. Dwelling breeds depression and depression will lead you straight to a downward spiral. Celebrate how far you’ve come.
5. Remember why you started this journey. Think about everything that you have to gain from your weight loss.