[PODCAST EPISODE 25] When Standing on the Scale Doesn't SuckApr 01, 2021
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About the show:
You don't have to use the number on the scale as your measurement for your weight loss goals. There's tons of other ways you can measure your progress. But if you want to use the number on the scale as your measurement, it's important to shift the way you see that number. You want to step on the scale, see the number, and use that number to fuel you towards your goal - instead of take you in the opposite direction away from your goal. Listen to this episode to find out how.
Resources from the show:
- Learn more about The 6 Stages Weight Loss Program
Read the full episode transcript below:
Welcome to the Weight Loss Before and After Pregnancy Podcast. The place you’ll get simple strategies you can apply to your life today to start losing weight. Strategies that’ll help you reach your goal, move on with your life, and focus on the things that matter most to you. I’m your host, Certified Life and Weight Coach, Andrea Scalici. Let’s get started.
Hey everybody. Welcome to episode 25.
Today we’re going to talk about when standing on the scale doesn’t suck. I know you know what I mean by this. Right?
We get on the scale, we look at the number, and we think something positive or negative about that number on the scale. Most of the time, with most of the people I talk to, including my past self, the things we’re thinking about the number on the scale are not good. They are not positive. They are not helpful.
So, I’m going to talk a little bit about that today. About when standing on the scale doesn’t suck. And how you can get yourself there, if that’s what you want to do.
Before we talk about that, I just want to tell you that I’m just a couple of weeks away from having my baby. A couple of weeks away from having my second son. Man is it hard to breathe! It is so hard to breathe. But I’m doing the best I can. I’m going to go slow in this podcast today. And we’ll see what comes out of it.
Now, we’re just a couple of weeks away, like I said, of my baby coming out and we still don’t have a name for him. The top two names that we have picked out are Nico and Nicolas. And we like them. Our family talks about it all the time. But we really don’t know which one we want to go with or if there’s a better one out there for us.
My midwife, who is also a personal friend, told me about this app called Kinder. Which is like Tinder, I guess. So, you go on Kinder, and you can swipe left or right if you like a name that pops up. And your partner can do the same thing. And when you guys have a match, it’ll tell you that you have a match. And it’s pretty cool. It’s kinda fun.
So, we’re doing this Kinder app to hopefully find some other name options. But in the meantime, we’re looking at Nico or Nicolas as possible options.
My husband and son really like the name Nico and I really want to like it too. I do like it. But I’m just not in love with it. You know what I mean?
So, I’ve been calling the baby Nico as often as possible to try to get myself into it and, you know, feel the name out a little bit more. So that’s been kinda fun.
But, you know, just a couple of weeks away, and I’m feeling like I really need to start picking out a name and moving on to the next thing because there’s a lot of other things I have to do before the baby comes.
So, anyways, if you have a suggestion for names for my baby boy, or if you like Nico or Nicolas, will you send me an email? I really need help with this. It’s [email protected]. Let me know if you like Nico or Nicolas or if you have any other suggestions. You can also reach out to me on social media. I’m @mcccoaching on Facebook and Instagram. I’d really like to hear what you think.
Alright. So, back to what we’re talking about today. When standing on the scale doesn’t suck.
Just a couple of years ago, before I lost weight, I was trying different diets. And I would always use the scale, and the number on the scale, as a measurement. Like whether or not that diet was working.
So, if the number went up one day, I would get really frustrated and mad and I would make that mean that the diet isn’t working, or I’m not working, or something isn’t working here. Right?
So, I would look at the number, get frustrated if it went up, and it would usually lead me to eat off plan that day or overeat that day or something that wasn’t useful.
On the other hand, when I would get on the scale and if the number actually did go down from the day before or whenever, I would think this is working. My diet is working. I’m working. I’m doing great. I know what I’m doing. This is awesome.
So, I would be really tied to that number on the scale and I would make it mean something is going right or something is going wrong. I’m doing good or I’m doing bad. I would make it mean all of these things.
If you’re doing the same thing, I want to talk a little bit about this.
The first thing you really need to think about is, do you want to use the number on the scale as your measurement?
When you’re trying to lose weight, when you have a goal, it’s really good to have an idea of where you want to go. Right? You have to know, like, when you reach your goal, this is what it looks like. But it doesn’t have to be the number on the scale. There’s other ways you can measure whether or not what you’re doing is working.
You can look at the clothes that you’re wearing. You know, are they getting looser? Are you starting to fit into other sizes? Do you feel less stress or less anxiety or less overwhelm? Do you yell at your kids less? Do you yell at your husband or partner less?
There’s so many other ways that you can use as a measurement as to whether or not what you’re doing is working. It doesn’t have to be the number on the scale. But if you like the number on the scale as the measurement to use while you’re losing weight, that’s ok too.
But you have to really look at this. Like, what do you make the number on the scale mean about you now? What do you make it mean about your progress with your weight loss goal? What do you make it mean about you as a person? You as doing good or doing bad or doing well or doing poorly or whatever it is. What do you make that number mean about you?
And is it true? Because when you think about it, now matter when, whenever you get on the scale, there will be a number. Always. You know, you can never be zero pounds, you wouldn’t even want to, but there is always going to be a number on the scale. So, the number is neutral. It just is what it is, right? It’s just a number.
It’s just like the age that we’re at. You know, whatever age you are. It’s just a number. You can be one, you can be two, you can be forty-five, you can be ninety-five. These are all just numbers. And they’re just neutral.
But what you make those numbers mean, whether it’s the number on the scale or your age or whatever it is, that is your opinion. That is your perspective. That is something that you can look at and decide, consciously, how you want to think about it.
When you step on the scale, you’re always going to have a number. It’s just a number. And you can make that number mean whatever you want, no matter what it is.
So, if you’re going to use the number on the scale as your measurement for whether what you’re doing is working or not with your weight loss goals, why not use it in a way that fuels you?
As I was telling you before, when I was losing my weight, I would get on the scale, and if the number was up from yesterday, I would make that mean a whole bunch of terrible things. And then because of that I would feel terrible. And I would usually eat off plan or overeat that day.
If you’re looking at it in a way, and you’re making it mean something bad about you or what you’re doing, then it won’t fuel you. It won’t make you want to do more good things. It’s going to lead you in the opposite direction. It’s going to lead you to eat off plan or overeat or go in the opposite direction. And then the next morning when you wake up, you’ll measure yourself again, you’ll get on the scale again, and the number will have likely gone up again because you had overeaten the day before.
So, if you’re doing this, you’re kind of using the number on the scale against yourself. You’re not fueling yourself. You’re not motivating yourself. You’re doing the opposite. You’re making yourself feel terrible about just a number on the scale.
So, here’s what I suggest. If you’re doing this, like I used to, here is what I started doing that completely changed the trajectory of my relationship with the scale, my relationship with the number on it, and how I feel when I see that number. Because like I said, when you get on the scale, you’re always going to have a number. And you can make that mean whatever you want.
I get on the scale now these days, well I’m eight months pregnant right now so I’m not getting on the scale very often other than when I’m at my doctor’s appointments. But you get on the scale and even if the number is up from yesterday, down from yesterday, the same as yesterday, whatever it is, you can decide that that is just a number. And you are using that number just as a measurement. A mathematical measurement that will help you get to your goal. Right?
You don’t even have to use the number on the scale as your measurement to whether or not you’re doing well with weight loss. Like I said, you can use the way you feel in your clothes, or fitting in different size clothes, or yelling at your kids or your husband or your partner, or less stress and anxiety. You can use different measurements.
But if you’re going to use the measurement on the scale, then I highly recommend you use it in a way that’s going to fuel you. And that is starting out by looking at it as just a mathematical measurement and nothing else.
If you can start practicing seeing it this way, then you’ll really start to alter and change the way you feel when you get on the scale. You’ll start to want to get on the scale everyday or once a week or whatever it is so you can just get that measurement, write it down, and move on. You just want to know if what you’re doing is working or not.
I mean, think about this. If you are following a plan, you know, the five simple steps. You are following a sleep routine, you’re drinking enough water everyday, following a food plan, you’re tracking everything, which includes writing down your weight measurement, and you’re self-coaching. If you’re doing all of these things, let’s call it one week, you’re doing them for one week, you want to know if what you’re doing is working. And that measurement, that weight, that number on the scale, could be the way you know.
You don’t want to be doing the same things over and over for long periods of time and having nothing happen. Right? You want something to happen. So, the way you know, if you’re going to use weight as your measurement, is by getting on the scale, looking at the number, writing it down.
So, I follow my plan for a week, write down the number on the scale, then I can compare it to last week’s number. And then next week I can compare it to this week’s number. And I’ll know if my plan is working or not.
Using the number on the scale is a great way to measure your progress. It really is. Because it’s a concrete number. Right? Like, fitting into different size clothes is a concrete way as well. The number on the clothes, right?
But it’s a little bit less easy to tell if you’re yelling at your kids less or if your husband or partner or if you feel less stress or anxiety. You can measure those ways but it’s a little bit less straightforward to know if it’s working or not. Unless you count how many times a day you have stress or you could how many times a day you yell at your kids or whatever it is. You can do that and it’s totally fine if you want to do that. But the measurement, the number on the scale, or the number in the size clothing you wear, is a concrete way to see if it’s working or not.
And like I said before, if you’re going to be using the number on the scale as your measurement, you really want to change the way you look at that number so you use it in a way that fuels you.
So, if you’re looking at the number on the scale as something negative or you make it mean something negative about you as a person now, start to shift your thinking to this number on the scale is simply a mathematical measurement. Nothing else. This measurement is telling me if what I’m doing is working or not. And that’s it.
Make it as boring as possible. Keep it super boring. Just straight data. Nothing else.
And then, you can keep it there, you can keep it as just straight-up data. That’s how I like to do it. But you could, if you wanted to, start to shift it towards a positive thing. You could start to shift it into a direction of I love getting on the scale and seeing that number. I love knowing where I’m at. I love knowing if I’m making progress or not. I love just knowing this information.
But, my guess is, you’re probably really far away from that right now. So, hearing me even say that, you’re like, “What is she talking about? I don’t believe her that I could ever love seeing the number on the scale.”
So, I’m not going to really talk about that too much right now. But what I do what to say is if you can start to shift the way you’re seeing the number on the scale to this is a mathematical number, this is data that I’m collecting, and it’s telling me if what I’m doing is going in the right direction or not, that’s all this is, then you are going to start to seriously be able to get on the scale and have it not suck.
I know I’ve said this a couple of times in this episode, but I’m going to say it again because it is so important. When you step on the scale, you will always have a number. We all will always have a number. And you can decide what that number means, if you want to make it mean anything at all, no matter what it is. 250 pounds. 200 pounds. 150. 175. 125. 100. I don’t know, like, it’s just a number. So, why not use it in a way that fuels you?
Ok. I hope you’ll really think about this. And really consider the number on the scale as just a strict mathematical measurement.
Alright. I’ll talk to you next week.
If you loved this podcast, I want to invite you to check out The 6 Stages Weight Loss Program. It’s my signature program that’ll teach you everything you need to know from start to finish to lose weight, reach your goal, and maintain it once you’re there. You’ll also learn how to have your own back through the process. Join me over at mcccoaching.com/join. I’ll see you there.