gettinfitover40

Today I would like to address one of many fears that women who are struggling to lose weight face: the scale. It has become the beacon of triumph and the authority of defeat in nearly every woman’s battle against the bulge.

In order to lose weight, you’ve given up certain things. Perhaps it’s the fried foods you adore or processed sugary treats. You have made many sacrifices and just about the time you think you’ve made some real progress, you climb up on the scale and find that you haven’t lost any weight, or worse, you’ve gained. This revelation steals your motivation. Its voice snickers in your mind, “You can’t do it. You’re a failure. You might just as well eat whatever you want, because you will never lose the weight!”

Our motivation to lose weight cannot be based on the scale. It cannot! I myself went for weeks losing a pound then gaining two. It was hard (oh so hard!) to press on and to keep eating right and exercising, but I knew that I would lose. I had to. A person cannot change the way they eat and exercise without some benefit.

To date I have lost a total of 13 pounds since April 21. I realize it’s not a landslide amount. It’s not as much as my exercise buddy has lost, but each of those pounds represents hard work and dedication. I try not to allow the scale to set my mood for the day and if I begin to hear that snickering, evil voice whispering in my head, I take a walk, it hates that.

Seriously, I don’t hear a voice in my head, but I think you know what I’m driving at. We cannot allow the scale (or a person for that matter) to steal our motivation to get fit. If we dig deep within ourselves and pull on our teflon skin, the numbers on the scale cannot stick. Nothing can steal your motivation if you continue to focus on being healthy, not skinny.

Tips for Avoiding Scale Fear:

Weigh-in only once per week – This is important for a few reasons. Weight can fluctuate greatly from day to day. It’s important to choose a day for weigh in and step on the scale at the same time of day, which should always be after you’ve woken up, walked around a bit and before you’ve had anything to eat or drink.

Hide your scale – If you are really struggling with those numbers, than don’t weigh in. Seriously. If you are eating well and exercising, you WILL lose weight. Buy yourself a tape measure and keep a weekly record of your measurements. The wonderful truth is that as you begin to reshape your body, your clothes will begin to fit differently. It’s very motivational to realize that the size 20 you wore three weeks ago is actually a bit loose.

Be honest with yourself– Your reflection doesn’t lie. Tell yourself the truth about where you are at but more importantly, where you are going! I’ve made a point of saying my weight out loud. It keeps me real. It helps me to stay focused and it reminds me of where I’ve been, how far I’ve come, and where I’m going.

Find a friend – Perhaps the best tool against scale fear is a friend or spouse who will support you and help you to stay motivated. For me, my exercise buddy did more cheering during my weeks of none weightloss than at any other point. She helped me to stay focused on exercise and eating well and less on what the scale said. She has been one of the key players in my race to fitness.

The scale can be a great tool to help you see success just don’t let it rule how you get there.