Are you triggered by the scale? If weight loss is your goal, the scale is ONE tool in your tool box.
The number on any given day isn’t necessarily an accurate indication of weight.
It’s best to take an AVERAGE of your weight over a week (or even longer).
So MORE data points are better than a single weight taken randomly.
If the scale upsets you, you’ll want to avoid these times where your weight will PREDICTABLY spike – even though the number on the scale likely isn’t an indication of fat gain.
1. After a high sodium meal – obviously your body will retain more water.
2. After eating more carbohydrates – your body requires 3-4g of water for every gram of carb you eat, so again, you will be retaining more water.
3. After a late dinner – your weight reflects undigested food in your gut.
4. If you’re constipated – again more contents in the gut/bowel.
5. At the end of the day – weight indicates an accumulation of fluid/food in your body.
6. After a hard workout – your muscles may be retaining more water.
7. If you’re feeling low – the number on the scale is ONLY one bit of data, but if it throws your mood off and causes you to binge, wait until you’re more mentally stable.
8. High stress levels and insufficient sleep – this can impact hormone regulation, potentially leading to weight gain or fluctuations due to increased cortisol levels, which can affect appetite and metabolism.
While the scale can be helpful in determining your weight loss progress and the benefits from your efforts so can other things. Consider how clothes are fitting, what energy levels are like, how strong you’re feeling, how you’re sleeping, your mental outlook and mood.
And most of all, remember that weight loss is a S.L.O.W. process. Don’t give up.
And if you need support, reach out!