The scale went up. You’re upset. You want to cry, scream, yell, stomp your feet. Maybe you want to throw in the towel. You did everything right. You ate your fruits and veggies. You exercised your butt off…and the flippin’ scale went up.
What do you do now?
Step 1: Evaluate
Did you track everything you ate? If not, could you have forgotten some things?
Maybe it’s one of the 5 P’s of weight gain: period, pizza, popcorn, pills, poop
Period (bloating), Pizza (sodium bloat), Popcorn (sodium bloat), Pills (side effect), Poop (maybe you gotta go?)
How about sodium? Were the foods you ate high in sodium? Could you be retaining fluid?
If you’re a lady, is it “that time”? = water weight
Did you kick your exercise up like a mad wo(man)? Though it seems like it would be the opposite, your body will often retain fluids if you kick up your activity, and it takes a week or so to release.
Did you wear heavier clothes for this weigh in? Did you weigh at the same time of day as last time?
The scale went up on me this week. I was pretty bummed. But, last week I had been sick for 2 days. Stomache bug sick. I lost 3.4 pounds. That is pretty drastic. So, even though I did everything right this week, I know my body was “catching up” from last week’s illness.
Step 2: Don’t give up
You’re driving down the road, and you suddenly feel the wheel start to jerk and the windows rattle. Crap, you’ve got a flat tire. You pull over to the side of the road, and instead of opening the trunk to get the jack and the spare out, you grab a pocketknife and start jabbing the rest of the tires. You’re probably not going to do that, right? Well, why let 1 “hiccup” ruin all the work you’ve done. If you fall down one stair, you’re not going to throw yourself down the rest, right?
A gain is NOT an excuse to give up. It is NOT an excuse to throw in the towel. It is NOT an excuse to binge eat. (And yes, I’m saying this to myself too!)
Step 3: Just keep swimming
Sometimes Disney just has the best advice – and Dory’s (Finding Nemo) “just keep swimming” is very appropriate here! Just keep on keeping on. The scale will catch up. A weigh-in is just a snapshot of your weight at one point in time. It can fluctuate wildly…and sometimes for reasons unknown. But, just keep doing what got you this far, and it WILL move again. Think about how far you’ve come, how good you feel, and let that be the motivation to “just keep swimming.”
Current Pounds Lost: 54.2