It was a nice, fall day here on Long Island, and it’s been a whirlwind! Granted, some of that whirlwind is on me – Thursdays are my lightest work day of the week, where I don’t have any obligations until noon. I usually sleep a little later than usual (7:30-8 AM), and I ease into my day on Thursdays. For some reason, I haven’t been sleeping well lately, so that extra hour or so was really beneficial I took my time, watched a couple of episodes of The Punisher on Netflix (I’m addicted!), and then got things going with my FREE weekly call in the Permanent Weight Loss Community on Facebook.
The Permanent Weight Loss Community is a FREE group for folks who have 50 or more lbs to lose, are either struggling with or are warding off (a) chronic disease(s), and are looking to avoid weight loss surgery. To join, please go to https://www.facebook.com/groups/pwl50plus/, and answer the three pre-req questions. If I deem you to be a good fit, I’ll let you in within 12 hours of your request
Today, let’s stay on mindset…
Yesterday, we focused on emotional eating, and I shared with you both a personal example and some effective strategies you can utilize to overcome this extremely common, self-sabotaging phenomenon. However, it was a quiet progress check-in with a group member of mine earlier today that prompted my idea to write this to you. Of course, her name and her weight lost have been blurred out for privacy reasons:
This is a common theme I run into most weeks. Because I help my clients to improve their minds as well as their bodies, a week that doesn’t yield the result on the scale that he/she would have liked isn’t the end of the world. Rather than focusing on the negative (in this case, not losing over a lb), my group member here decided to focus on the positive physical changes she’s made.
When you eat the right way by focusing on QUALITY instead of QUANTITY, you’re seldom going to lose weight at a rapid rate. Sure, you can lose weight regularly, but your body needs time to change its preferred energy pathway – From using glucose as fuel, to using your fat stores as fuel. The end result is that you’ll firm up, and that most, if not ALL of your loose skin will simply melt away without very much to show for its previous existence.
A Word to the Wise: This process takes TIME!!!
Very rarely does anybody on a legitimate weight loss program lose an average of 10 lbs a month for more than a few months. There are weeks they lose more than others, and if they fall off the wagon, sometimes they’ll either stay the same, or (God forbid) GAIN! It’s an up-and-down process. The ones who succeed are the ones who take their wins as well as their setbacks in stride, and keep on keeping on.
Notice I didn’t use the world ‘failure’ to describe someone who either gained or stayed the same weight on any given week. A wise man once told me that you only fail when you throw in the towel and give up completely. He also told me that you’re going to lose sometimes – Whether it’s in a competitive environment, or in this case, when you’re setting out to achieve a personal goal. You lose in one of two ways:
1) You were simply beat by the competition, whether it be in a job interviewing process or at a sporting event. Obviously, this is NOT applicable to you on your weight loss journey. And, the second way you lose is…
2) You beat yourself. You had all the know-how and all the tools at your disposal, but you decided NOT to use that knowledge or the means you had to succeed anyway!
My group member opted to focus on the POSITIVES! She also understands that of the many different ways you can measure your progress on your weight loss journey, the scale is BY FAR the LEAST important.
In my opinion, here are the six most important measurements to apply on your weight loss journey, in order of importance from most to least:
1) Are YOU noticing any changes? This can include physical changes like the one shown in my group member’s comment above, or if you’re just noticing a problem area leaning out.
2) Are OTHERS noticing changes? Once people start commenting, then you know you’re on to something!
3) Have your bloods improved? It might behoove you to have your bloods checked shortly before starting your journey, and then measuring them every 3-6 months to see if any irregularities you may have had in the beginning normalize over time.
4) Have your measurements shrunk? This would obviously be assessed by your taking your body measurements with a tape measurer. Often, you’ll need somebody in your household to assist you with these, as there are certain measurements that are virtually impossible to accurately perform on yourself. A video I did on this last summer can be viewed here: https://www.youtube.com/watch…
5) Has your body fat percentage reduced? While there are skin-fold calipers and handheld electronic instruments you can use to measure this, these are best performed by a professional. If you belong to a local gym, ask for them to take your body fat measurements every week. I recommend you do this each Thursday morning, after going to the bathroom and before ingesting any food or drink. The same holds true for the above (#4), and the below (#6)…
6) Has your weight reduced? Finally, we got there! The scale shows you an arbitrary number. To this point, the measurements of BMI, or even TMI, are NOT accurate in discerning whether you’re too light, too heavy, or ‘just right.’ For example, my BMI considers me to be on the high end of ‘overweight.’ Last I checked, I had abs and was in the single digits body fat-wise. The same holds true for most professional athletes who have a great deal of lean muscle on them, and have hardly any fat on their bones: Their BMIs are off the charts, and are thus not always the best measure of their physical prowess (or lack thereof!).
Remember, the above six ways of measuring are listed IN ORDER of most to least important. If you’re feeling and looking better, if people are noticing, if your bloods are regularly improving, if your measurements are showing a reduction in size, and if your body fat is consistently lessening, BUT you didn’t lose any weight, is that really a lost week?
My answer: HELL NO!!!
Talk to you tomorrow
P.S. As I’ve been mentioning all week, I just opened up a NEW group on Facebook. This is piggybacking off the Holiday Jump Start Program I did for the past eight weeks, and is something that many of the group members wanted to continue going into the future!
This group provides members with daily accountability, a weekly group call specific to the members and their questions, and a lifetime’s worth of mindset shifts and lifestyle changes via both my coaching and my materials on fitness, mindset, and nutrition. It’s BY FAR the most affordable program I’ve offered to date, and may be just what you need to kick yourself into gear with the Holiday Season in full swing.
To learn more, and to join us, please go to www.weightlossbypete.com/group. Hope to see you on the inside!