WEEK 4: DAY 3 · WEDNESDAY 

Why The Scale is a Liar! 

REGULAR MACRO DAY

“This week, I will not break promises to myself. I believe that every time I break a promise to myself, I begin to distrust my own words a little more and lose a little more faith in my abilities. I am committed to working on self-trust and self-love.”

Happy Wednesday, friends! We made it! Wednesday is basically the new Friday because, well, carbs. 😉 You all know by now that we don’t encourage the use of the scale throughout our health journeys. Today we are going to go a little deeper and talk about why we don’t encourage using the scale as a measure of progress. 🚫

If you’re used to using the scale every day, I know it’s tempting to continue doing so; unfortunately, doing so often leads to obsessive behavior and more importantly, it's an inaccurate representation of your progress. Losing pounds may look like progress, but the number on the scale doesn’t show us anything about our actual health. Instead, we focus on body composition changes such as inches lost and increased muscle tone. Sure, you may need to lose some actual weight for your health, but if you commit to using these strategies, the numbers will shake out where they’re supposed to. 💯

Your body may experience significant changes while the number on the scale barely moves. The scale may even increase as you gain muscle. Both of these are okay! Fun fact for you: Muscle is more dense than fat, meaning that even though 1 lb. of muscle weighs the same as 1 lb. of fat, the composition is very different. One pound of muscle takes up less space than one pound of fat; therefore, you can become leaner without the scale moving. We are trying to lose weight. We are trying to burn fat! There is a difference. 

It's important for you to trust me and trust the process on this. I have seen the scale discourage far too many clients. I challenge you to stay off the scale for the remainder of your six week experience. Rather, I want you to start paying attention to other non-scale victories and celebrate those! Think you can do that for me? Let’s GO! 

TODAY’S ACTION ITEMS:

• Post a screenshot of your macros. Remember, I can't help you if you aren't tracking your macros and posting them for me to review. Another thought: Your body is always tracking, even if you aren’t. 

BONUS ACTION ITEMS

• Today’s challenge: Take a picture of your non-scale victory. We want to celebrate with you! 🤩 Maybe you’re using heavier weights? Maybe you have more energy? Share with us!

MORE TO LEARN

I want to take it a little deeper because it's an important topic. We have all likely been too dependent on the scale at one point or another. Maybe it currently has a stronghold on your life. Friends, this mindset is detrimental to you, in more ways than one. Not only is the scale a bad choice when it comes to determining our health, but it also has the ability to affect our mindsets. Not cool. 

As I've already mentioned, the scale doesn't show what is going on internally. As discussed last week, it doesn't tell us anything about our gut health, water retention or our muscle to fat ratio. It doesn't tell us if our cells are healthy or if our hormones are regulated. There is so much more to being healthy than the number on the scale. If stepping on the scale has the power to make you feel defeated, then it has way too much power! On the other end of that, if seeing a lower number on the scale makes you feel happier than you normally would, again, it holds way too much power! Once you believe this, you're already on your way to a healthier mindset. A healthier mindset changes everything and it’s an empowering feeling! 🌟

While you may not physically "smash your scale" (though I would be perfectly okay if you did 😉), I am asking you to put it away for a while. It isn’t needed here. 

XOXO!