Do you have a love / hate relationship with your bathroom scale?
You begin your weight loss plan, you follow all the steps to the plan, you weigh and are excited to see the numbers go down. You continue to follow the plan and weigh a few days later, only to see the numbers go up. UGH!!
What’s going on?
The numbers go down, the numbers go up; which tends to make our commitment to healthier eating get harder to maintain. I mean, “what’s the point?”
This is a common complaint with my clients, and I encourage them to not let the numbers on the scale dictate their mindset to healthier eating. You may struggle with this same challenge.
Daily weight fluctuation is normal. This is why it is better to choose to weigh on the same day at the same time each week. When you do, you’ll get a better idea of how much weight you have lost or gained.
Here’s 5 reasons your weight fluctuates during the day…
1. Are you using your weight to determine how healthy you are?
Your weight is not your health barometer. Everyone is different and everyone has an optimal body weight.
When you determine your optimal body weight, you’ll then work toward that goal. Remember that the number on the scale is just one of many factors in determining how healthy you are.
2. You’ll weigh less when you first get up in the morning.
Ideally, you’ve given your body a 12 hour fast from your last meal of the day to the first meal of the next day. Weigh yourself when you first get up in the morning, after you’ve voided and before you have anything to eat or drink.
I recommend that you chose a day of the week to weigh and let this be your weekly weigh-in. You’ll have a better picture of your weight fluctuation from week to week.
3. What you are eating truly matters.
If you’re eating red meat or pork, your digestive system can take up to 3 days to process and eliminate it. You could easily be holding onto a few extra pounds in your large colon.
To keep your colon moving right along, drink plenty of water throughout the day. When eating a heavy meal, drink at least 16 ounces of water before your meal and plenty of water afterward.
4. Are you exercising?
As you begin your healthy living routine, you’ll want to lose fat and gain muscle. I’ll have clients complain that the numbers on the scale are moving up, when they believe the numbers should be going down.
Muscle weighs more than fat. Keep building those muscles and stop worrying that the numbers are not moving in the direction you think they should.
Your goal is a healthier you.
5. The battle of the hormones.
Women fight this battle for years.
Our bodies seem to have a battle plan for every stage of our life. Many women throw in the white flag, sit down with a bag of cookies or chips and call it a day.
Your goal is to keep your blood sugar in check by continuing to eat healthy. As your insulin levels increase, your cravings for unhealthy foods will increase. Make a plan of action and win this battle.
As you can see, the numbers on the scale are just a part of your healthy living plan. Those numbers are going to fluctuate. If those numbers are causing you stress, then ditch the scale. Use the way your clothes fit and the way you feel be your determining factor. Truth be known, I never weigh. I continue to eat healthy and have maintained a healthy weight for over 5 years.
You can do this.
“The scale can only give you a numerical reflection of your relationship with gravity. That’s it. It cannot measure beauty, talent, purpose, life force, possibility, strength or love.”
— Steve Maraboli
Here’s a fresh, high-fiber, plant-powered recipe to keep that digestive system happy and moving along as it should. (no heavy poop or bloated bellies weighing you down here!)
Papaya Avocado Berry Salad - serves 2
Combine the following in a medium bowl:
– 1 medium papaya, diced
– 1 medium avocado, diced
– ¾ cup jicama, diced
– ⅓ cup fresh berries, sliced or whole
– 2 Tbs or 4 halves walnuts, chopped & toasted
Then make the dressing:
Berry Balsamic Salad Dressing
– 2 cups mixed fresh berries, frozen thawed ok (like blackberries, blueberries, strawberries and raspberries)
– ½ cup extra-virgin olive oil
– ¼ cup balsamic vinegar
– 1 Tb fresh citrus juice (like lemon, lime or orange juice)
– 2 tsp honey, unpasteurized
– 1 tsp Dijon or spicy mustard
– 1/8 teaspoon Himalayan Pink or Grey/Celtic Sea salt
– Freshly ground pepper to taste
Optional additions: to kick your dressing up a notch, add 1 small clove garlic, chopped &/or 1 Tb finely chopped fresh thyme leaves.
In a blender or mini food processor, puree berries. Place a small strainer over a bowl. Pour pureed berries into strainer, pressing with the back of a spoon to remove the seeds. Return pureed berries to blender or food processor.
Add all remaining ingredients except oil; process until smooth. Add the oil slowly (by teaspoons), again until smooth. Taste, then add more honey, salt and pepper if desired.
Gently toss the salad with 2-3 Tbs of the dressing. Enjoy!