LADIES GET OFF THE SCALE!!!
The scale fluctuates yet we place so much of our self worth, motivation and happiness into this number.
I used to be exactly the same. I weighed myself every day and let one number dictate my mood and behaviour for the rest of the day. If it went up I felt compelled to burn more calories and restrict what I ate, if it went down I was buzzing for the rest of the day. Thankfully I was able to break free from this cycle – and a whole weight was lifted off my shoulders.
How did I do this?
A. EDUCATION
The first step in letting go was understanding THE WHY – why does the scale fluctuate?
Here are 10 reasons why you might see fluctuations on the scale.
I found that by truly knowing and believing these things, I started to have a better relationship with the scale.
1. You drank too much or too little water
When we are dehydrated we weigh less. When we rehydrate we will retain fluid and put on weight. This is only temporary – Stay consistent with your fluids will not spike the scale.
2. You trained hard
High intensity training and lifting heavy weights will cause a temporary rise in inflammation – your body then starts the recovery process and you will hold onto water during this process – and the scale will go up.
3. You ate more sodium than normal
4. You ate more carbs than normal
For every 1g of carbohydrate stored in the body (as glycogen) there is approximately 2-3g of WATER retained.
5. You haven’t gone to the bathroom in a while
6. You’re about to start your period
5 days prior to your period you may experience weight gain due to water retention – (on average 2-5lbs). It is only temporary and due to hormone fluctuations.
7. It’s the weekend
Your body will react to eating slightly different foods to norm – even if you control calories, an extra lb on a Monday morning is normal and will be gone in a day or 2.
8. Your weight was down yesterday
Sometimes our weight spikes down (due to dehydration and other factors) – this isn’t normal weight loss so expect it to go back up a little. It is all about net loss over time – not one big swoosh down!
9. You’re stressed out
When cortisol (stress hormone) levels increase, the cells of our body can become resistant to insulin. In turn, this may lead to an increase in blood sugar, weight gain and potentially Type 2 Diabetes. Cortisol may also slow down our metabolism.
10. Lack of sleep.
Lack of sleep causes inflammation in the body, which can lead to weight gain.
B. MINDSET
As soon as I changed my mindset and stopped attaching my self-worth to a number on a scale, and realising I was so much more than how I looked, I felt so much happier and healthier.
Remembering the words “JUST DATA” when I stepped on that scale really helped me detach myself emotionally from the number – it told me so much about my body and I now genuinely find it fascinating to see how it fluctuates wildly.
Education and mindset enabled me to let go of my obsession and change a habit which had become ingrained for good, which is why these are the 2 pillars of my new Signature Plan Rebuild and Recharge – which will help you make long lasting life changes to improve your health, performance and longevity.
If you would like to work with me online coaching is available. Contact me to book a complimentary call.
I also run a free Facebook group for mature female cyclists where I share lots of tips for improving on hills, endurance, speed, power, health, strength and hormones. Here’s the link if you’d like to join:
https://www.facebook.com/groups/agewithoutlimits
Or if you’d like to see more info about the Online Cycling Transformation Program for Mature Females, where we transform your health, performance, enjoyment and longevity on and off the bike, here is that link:
