Happy Mindset Monday! 😎
For many, the bathroom scale can be a source of frustration—maybe even anxiety. If that’s you, it might be time to ditch the scale altogether. Seriously, why let a $25 purchase from Kohl’s dictate your mood?
But here’s the thing: maybe the real issue isn’t the scale itself, but rather our expectations around weight loss.
So, what’s realistic?
Most people aiming to lose weight and keep it off should target about 1% of their body weight per week. But let’s break that down:
If you start at 200 pounds, losing 1% in the first week equals 2 pounds. As you progress, you’ll notice the numbers getting smaller—because your body is getting lighter! After 10-12 weeks of consistent effort, you could lose around 20 pounds. That’s about 0.8 pounds per week, or roughly a quarter pound per day.
Now, consider this: body weight fluctuates daily due to factors like:
💥 High sodium foods
💥 Intense exercise
💥 Hormonal shifts
💥 Carbohydrate intake (carbs hold water—it’s natural!)
💥 Bathroom habits
💥 Medications
💥 Alcohol consumption
💥 Poor sleep
Guess what else weighs about 4 ounces?
A 6-ounce cup of coffee or even a single bowel movement!
This isn’t fat gain or loss—it’s just your body doing its thing. So, don’t stress over daily scale changes.
Instead, focus on the bigger picture:
✅ Are you seeing a downward trend over time?
✅ How’s your energy and sleep?
✅ Are your clothes fitting better?
Remember, the scale is just one tool in your fitness journey. Don’t let it rule your day. 💪🏼
#MindsetMonday #HealthyExpectations #DitchTheScale #SustainableWeightLoss #FocusOnTrends #FitnessJourney #HealthyHabits #fitover50 #fitover60
Reach out to me today and let’s schedule a free, no obligation, 1 hour consultation. 💪🏼
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