Things like what other people do or say, whether it’s sunny or rainy, or whether your delivery man actually puts “dressing on the side” …these are all things that would be very nice to have in our control but unfortunately cannot be.
With all this out of our control, it’s easy to feel like nothing is actually in our control. Not to mention, with our brain’s bias to focus on the negative instead of positive, what is lacking instead of what is in abundance, our perspective can get extra skewed. Add in food and weight issues- a body that doesn’t seem to want to release weight at the rate you want, or a family member that makes comments on what you eat or how you look- we can turn to unhealthy ways to “gain control”- strategies that may make us feel better in the moment but that eventually backfire.
One of the most common ways we try to regain control of our issues with food and weight is by getting caught up in that number on the scale.
Remember: weight is an outcome, not a measure. It’s important to keep an eye on that number because it’s so easy for our perspective to get warped and to tell ourselves a story that just isn’t true. However, it’s also important to have boundaries– not weighing too frequently or just weighing “when we feel like it.”
In addition to guidelines on when to weigh, it’s important to keep a realistic view of what it looks like to release weight sustainably. It’s not like those flashy diets- “Lose 10 pounds in 10 days!” Spoiler alert- that’s a setup for failure. The research shows that people who keep weight off after releasing it, lose weight at a slower, steadier pace- around 1-2 pounds a week. Losing weight too fast can also lead to you losing muscle, a slower metabolism, and can cause nutritional deficiencies and other not so great side effects.
What’s more, who needs a brain cluttered with the “noise” of the scale obsession? Instead, focus on the process to get you to your goals- what’s working and not working, and making changes accordingly. This is a much more effective way to release weight AND a life free from scale drama!
P.S. Want more support during this difficult time? We’re all in this together. Join Molly at 8:30 pm EST on Facebook and Instagram Live to Close the Kitchen! CTK is online every Tuesday, Wednesday, Friday, and Sunday for the duration of #stayathome!