When you don't see the scale move...

 Have you been on the weight-loss bandwagon for a while but are finding that your scale isn’t budging?  That's frustrating!  Typically, weight loss comes in waves.  You may have a week where you lose several pounds followed by several weeks where you see nothing happen.  It’s in those lulls where most people throw in the towel.  You see no progress to show for all the hard work you’re putting in, so what’s the point?  When you reach these times, here are some suggestions to keep you going:

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1) Take measurements and pictures
It’s hard to visually see progress on our own bodies.  If you talk to most people who have lost a significant amount of weight, they have a mental block when it comes to self perception and still view themselves at the weight they were before.  I have personally been at the same weight now for 2 months after losing weight steadily since changing my nutrition and exercising 5 months ago.  I would have figured I was making no progress towards my goals since the scale hasn’t moved, but in reality, I’ve lost another 3 inches overall in those two months where my weight hasn’t budged.  Try tracking your progress with pictures and measurements; you don’t have to show anyone those pictures, but they are great motivation to keep chugging along!

2) Look at other victories that don’t involve the scale
Progress towards your goals comes in more forms than just the number on the scale.  Do you have more energy?  Is your skin clearing up?  Are you sleeping better at night?  Are you less frustrated and anxious?  Take note of all the positive things you are seeing!  Big changes are happening inside on a cellular level!

3)  Drink more water!
Most of us don’t drink nearly enough water and are walking around in a constant state of dehydration.  When you’re dehydrated, your body will actually start retaining water because it is trying to keep your electrolytes and other nutrients in equilibrium.  Don’t know how much water you should be drinking?  Take your weight divided by 2 and drink that in ounces as your starting point.  If you’re exercising or breastfeeding, that number should increase.

4)  Journal your food
It may seem like a burdensome task, but start journaling your food.  Every single bite that goes in your mouth should be written down.  I think you’d be surprised at some of our mindless grazing that we don’t realize adds up.  If you’re sticking to your plan and still not seeing the progress you’re wanting, you have a great record to look back on and see which foods you’ve consumed that maybe don’t work the best with your body.  Personally, whenever I eat cheese, I’m bloated for several days following.  I can look back in my food records and see how what I’ve eaten impacts my weight the following day and make adjustments as needed.  My husband has been using the MyFitnessPal app for logging his food and loves how easy it is.  Or you can do like I do and use the old school method of just writing it down.

Need some more guidance and encouragement in your weight loss journey?  Join us for our 2B Mindset Challenge Group where we will be learning about food freedom!