Thursday, October 13, 2016

Identify What Isn't Working & Change It

After stepping on the scale almost every day since the beginning of the month, I have seen no change in the number. If anything, I have seen a gain. I come to you now, feeling a little defeated.

At first, I want to throw my hands in the air and yell, "I don't get it"! I don't understand why I'm not seeing a change. I don't know why I'm not losing weight. I'm doing "everything" right, so why isn't the scale "proving" that for me? 

I've been exercising more than before; I've been doing everything that I did before (when I lost 40 pounds before getting pregnant) and now (20 months postpartum) the same efforts aren't working. "Why?!", I ask myself now, while throwing a toddler-like fit inside my head, "why?!"

I digress.

The truth is, I'm not doing "everything" right. While I have been exercising for 2 - 3 hours per week, I am slacking on a bunch of other things. I'm not always drinking 120 ounces of water a day; I've only been reaching that goal a couple times a week. I don't always stay within my calorie range and I haven't been managing my stress very well (i.e. night-time snacking). I haven't been putting myself first very often, either. So when I look back, I realize that I haven't actually been doing a lot of the things I did before (when I lost 40 pounds). So, while I don't want to admit it, the scale is kind of right.

Even so, I don't think it's healthy to be checking the scale everyday. I think doing so is actually hindering my progress with weight-loss. After checking the scale today, and seeing that there had been no change in weight, I decided that this just isn't helping me, and I need to stop. 

Checking the scale daily isn't motivating me to do better; it's actually starting to put negative thoughts in my head. Thoughts like, "I should just eat whatever I want because it's not making a difference anyway." I mean, yuck. If that's not the beginning of an "all or nothing" mentality, I don't know what is. The "all or nothing" diet mentality is something I thought I said good-bye to, years ago.

I had a moment of weakness today when I let that "all or nothing" mentality sneak back in my train of thoughts. I felt hopeless there for a minute, and I tried to think of a way I could turn my attitude around; a way that I could feel like I was regaining control of myself. That's when I came up with two lists. A list of things that aren't helping me lose weight and a list of things that will help me lose weight.

Things that aren't helping me lose weight:

1. The Scale - see above.
2. Over-committing - I've been giving too much of myself to others and not leaving enough energy for myself.
3. My old water bottle - it's been broken and I have been struggling with drinking enough water without one.
4. Trying to out-exercise a bad diet - I have been nailing my exercise goals and failing at my food goals.
5. Little planning with even less action - I plan out meals for dinner, but struggle with breakfast, lunch and snacks. Leading to poor last-minute choices in a hurry.

Things that will help me lose weight:

1. Checking the scale no more than once per week.
2. Start saying "no", more often.
3. Buy a new water bottle.
4. Take time to prep healthy food ahead (chop and store lettuce for salads, etc).
5. Plan meal options for breakfasts, lunches, snacks and dinners.

I have written out both of these lists on a piece of paper and I'm going to hang it in sight. I think it's important to identify and admit what isn't working, that way you can move on from it and make a change.

Readers, what are some things that aren't working for you, and what changes are you going to make to get yourself to a happier place?


  1. You've done a great job identifying the things you want to change and ways to fix them. The scale is a big no no for me too!

  2. You've done a great job identifying the things you want to change and ways to fix them. The scale is a big no no for me too!

  3. I find that I am doing the same thing. I exercise regularly and I eat bad more than I eat good. I love food and try to burn them back off with exercise. I may need to make some goals like you. Thanks for sharing.

    1. I once read that weight loss is 80% from your diet and 20% from working out. That helped put it in perspective for me a bit, too! You can do it! :)

  4. I was eating right and working out consistently and the scale wouldn't budge. My clothes felt the same and I was feeling defeated that all my hard work and efforts were for nothing. I found a handheld body fat monitor on Amazon for around $30 and that is where I have noticed change. My body fat was consistently going down, not huge amounts, but at least there was a change in something. It gave me hope and a renewed sense of pushing on knowing that eventually, hopefully, the scale would at some point recognize my hard work.

    1. What great advice! Thanks so much for sharing your experience, Cathy! :)