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I am going to be really honest with you.

When I decided that I was going to lose weight for the last time in January of 2020?

I had no idea how I was going to do it.

I just knew that it had to be different from everything I had ever tried before. I knew it would most certainly involve bikes though…because I absolutely LOVED riding my bike!

I also knew that it would have to include normal food. That I wasn’t going to be dieting or restricting because that had never worked for me. I love food WAY too much.

After I had lost 50 pounds riding my bike I started to get questions! Women were wondering how I did it.

My answer? One small, doable change at a time. A lot of those changes had to do with food choices.

If you are at all curious (and I know you are!) about the specific changes I made, this episode is for you. I am pulling back the curtain and sharing 5 simple food hacks I used to lose 50 pounds biking, and keep it off. Let’s dive in!

#1: Eat Food You Actually LIKE and Enjoy 

All too often when we set out to lose weight we think that we have to stop eating all of the things we love and start eating all of the healthy things.

The reality is that generally the reason we are overweight has a lot less to do with what we are eating, and has a whole lot more to do with how much we are eating and when we are eating.

And. when I say “how much and when” you are eating, I mean are you eating when you aren’t hungry or aren’t fueling for your ride/for your day? Are you eating past when you are satisfied and always eating until you are stuffed? Are you emotionally eating?

So, instead of thinking that you have to cut out all of the things you like and replace them with all of these healthy options that do not excite you? Focus on eating food you actually like and enjoy.

Eat the healthy foods that appeal to you! For example, someone once said that cottage cheese is GREAT for weight loss. That it has lots of protein, blah blah blah.

I absolutely HATE cottage cheese and everything about it. I am certainly not going to force myself to eat something I think is terrible just because it is “healthy.” Neither should you!

I also hate sugar substitutes. So as a result I have real sugar and half and half in my tea and coffee. Over time I started adding less, but I still have real sugar and half and half in my tea and coffee every day.

Losing weight is SO much easier when you are eating real food you actually like and enjoy, not food that your brain has labeled “diet food.” No one wants that! 

#2: Keep your food plan SUPER simple 

I am telling you, that the more you simplify your meals and your food plan, the easier it is going to be to execute.

You don’t need to go to the market and buy all of these new things, and make a bunch of complicated meals. 

In fact, I encourage you to try limiting your choices for at least 1-2 meals a day. Keep it simple. Alternate between a couple of things that you like and that feel good in your body.

I actually have the same thing for breakfast and lunch pretty much every single day. 

Breakfast is a wrap with chicken sausage and some green veggies. Lunch is usually some kind of chicken soup…either homemade if I have the time to make it over the weekend, or this delicious store-made soup that my local supermarket carries when I don’t.

I save all of my meal creativity for dinner where I plan hearty meals for my family. Think pasta, shepherd’s pie, chicken parmesan. Definitely NOT what a lot of people would consider “diet food!” 

It makes weight loss so much easier when you don’t have your mind constantly cluttered with food choices. 

#3: Focus on maximizing the healthy foods you like instead of demonizing the less healthy foods. 

This is pretty much my favorite tip, and one that I use as a basis for almost all of my food choices. Instead of focusing on restriction and taking things out of my meal plan that I love, I focus on adding in more healthy options.

I like to maximize protein and veggies without demonizing fat and carbs. This way I am eating a lot of the healthy stuff that feels good in my body and fuels it, and less of the stuff that doesn’t.

I still eat carbs OF COURSE (they are fuel to ride our bikes!). Carbs are GREAT. They fuel our bodies and they taste good! I am just mindful of when I eat them and how much and am honest with myself about how much fuel I actually need.

There is also some new research out there about how the order in which we eat our food can make a difference in sugar spikes. This UCLA Health Article, for example, talks about how if you have veggies, then protein, then carbs when you eat your meals it can help prevent spikes in glucose.

At dinner for the past number of years I have been filling half my plate with a huge salad (with an oil/vinegar dressing). I eat this first, then my protein and carbs, and this seems to provide a really nice source of consistent energy for me…whether I am riding my bike after dinner or not!

The idea is to play around with different food combinations and such and see how they feel in your body. When you focus on adding in more healthy things that make you feel better there’s just less room for the things that don’t. You can still have them, and enjoy them, which is great! 

#4: Stay Hydrated

I know that the focus of this episode is food hacks, so you might be wondering why I threw this in here, but drinking enough water is such a simple, easy hack to stay on track with your biking weight loss. 

A lot of times when we think we are hungry we are actually thirsty, because we aren’t hydrating well enough.

Water is just so important for metabolic functioning, our body having what it needs when we are on the bike, and for being able to reliably pay attention to our hunger signals and cues.

Some sources will tell you to drink a glass of water before you eat or to determine if you are actually hungry, but I prefer to just make sure that I am getting steady hydration throughout the day.

One of the water hacks I use is to make sure that I have a 16 oz mason jar full of water on my nightstand. The first thing I do every morning to get ahead of my hydration is drink that glass of water. 

This way, as the day goes on, I can much more easily tell when I am hungry and am not confusing thirst and hunger. 

#5: Always eat something before you workout, even if it’s something small.

There is a lot of talk about intermittent fasting and working out fasted on the internet

And, like many things, you can probably find a study out there somewhere to support just about whatever advice is there. So how do you know what to actually do?

Dr. Stacy Sims is an exercise physiologist and nutrition scientist who often says “Women are not small men.” The problem with fasted workouts and intermittent fasting is that so much of the research that has been done has been on men, not women.

And, the research that has been done with women has not necessarily been done with active women.

All of this is to say that according to Dr. Sims, you should eat something before you workout, even if it’s something small. She talks all about this on the Mel Robbins podcast. It’s such a great episode if you have a chance to listen!

Additionally, she also has two incredible books packed with useful nutrition and workout tips for active women, Roar, and Next Level (which extends her advice to women in both peri-menopause and menopause).  

The thing is, that sometimes we aren’t losing weight or seeing improvements in our bodies because we aren’t eating enough. If you are sitting here reading this and thinking, “Stacy, I am doing all of the right things! I swear I am NOT overeating, I am super active, but I am still not losing weight,” it is certainly possible that you are either not fueling your body properly for your rides, or you are not getting adequate post-workout nutrition either.

If this is YOU, don’t worry! We will most certainly be covering this in a future episode! 

A Final Note 

Our brains really do try to make weight loss so complicated…but we do NOT have to listen.

When we keep it simple and focus on making small, doable changes like the food hacks I have outlined in this episode, we are so much more likely to have success.

By simply eating food you actually like, keeping meal plans easy, maximizing healthy choices, drinking enough water, and fueling for your workouts you are setting yourself up for success and bringing yourself that much closer to your biking weight loss goals.

I hope you enjoyed this episode of the biking wellness podcast! Be sure to rate and review the podcast wherever you listen so that more women just like you can start making progress in their biking weight loss goals today.

Ride on! 
xoxo
Stacy

Check out my free Lose Weight Biking Quick Start Guide: www.sascy.com/guide

Hang out with me on Instagram: https://www.instagram.com/sascycycling/

Join the Facebook Community: https://www.facebook.com/groups/bikingwellness

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When we are trying to lose weight it is perfectly natural to want to hyperfocus on that number on the scale.

We do all of the things to eat well and ride our bikes a bunch and then we expect that that number will go down!

The problem though, is that when you hyperfocus on the scale you are bound to be very disappointed.

Weight loss is never linear for anyone. Our weight fluctuates and goes up and down depending on an endless number of factors.

When you do all of the right things and that number goes up? And that is the only metric you are using to track your weight loss? You are going to be SO discouraged.

You might even give up.

And I do NOT want that for you. The only difference between a woman who loses weight and one who doesn’t is that the woman who loses weight doesn’t give up.

So, what SHOULD you pay attention to as well? Read on for 3 things that are WAY more important in weight loss than the actual number on the scale. 

#1: Your Overall Mindset And Outlook        

Here’s the deal. Weight loss isn’t a “be good for a little bit” and then get permanent results kind of thing.

You need to be in it…well…forever. And if that sounds daunting to you, then you are probably approaching weight loss in a completely unsustainable way.

I tell people in the Lose Weight Biking Program that you can’t expect to temporarily restrict all of the things, lose weight, go back to your old habits, and keep the weight off.

I know you are sitting there agreeing with me right now. Of course. That makes complete sense.

So then, why have so many of us (hand raised over here too, my friend), for so many years, been on this weight loss roller coaster? We go all in, lose weight, feel awesome, but then gain it all back.

It’s because we want results, and we want them FAST. It’s why we sign up for all of those diet apps and programs because they promise that we will lose x pounds in the first month.

And I am not denying that for some people they do provide this result! However, at what cost? Are you really, truly doing things that you are willing to do for the rest of your life? If not, then you are likely to gain that weight back, quit the diet, and feel awful.

Instead, it is way more important to approach weight loss from the mindset of “I am making small, doable changes that will lead up to big results over time.” 

If you are focused only on how quickly you can lose weight, you are so much more likely to do desperate things to get there (ahem like cutting out all carbs) that just aren’t sustainable. Or even healthy. 

#2: Shifting Your Focus From What You Look Like to How You Feel      

It feels so good to take care of yourself. When you wake up in the morning after an awesome nights sleep, it feels good.

When you go to a bed after a day of making healthier choices and not overeating, you feel proud of yourself for listening to your body and doing right by it.

When you get on your bike and have an awesome ride, or lift some heavier weights in your strength training than you ever could, it feels amazing.

Getting your good feelings from your actions instead of what you see in the mirror and the number on the scale is SO much more fulfilling long term.

This shift in the way that you are thinking and feeling about your body in general, and focusing on what it can do, it absolutely pivotal to long-term weight loss.

You see, that number on the scale becomes less and less important, and is filled with so much less drama, when it is just one of many things that you are considering in your weight loss journey. 

#3: How Your Clothes Fit 

After losing 50 pounds four years ago, one of the biggest things that I have learned is that the way my clothes fit is a much better measure of my progress than the number on the scale.

Case in point, I gained almost 10 pounds this past summer because I made a conscious choice to NOT use the scale as a metric for progress. 

In fact, I actually didn’t weigh myself at all for two months.

Generally I am a huge fan of weighing myself every day. I think it’s fun to see what the number is up to!

BUT this summer I switched my primary health focus from biking to strength training.

I was bound and determined not to let anything get in the way of my strength workouts. I am working with a coach, and have been training three days a week, and have not missed a single workout.

I did not want the mental chatter of what was going on on the scale to interrupt my strength training progress.

My goal is to be the oldest woman in the weight room, not the youngest on in assisted living (just heard this on a podcast and was like YES!). This means that I need strength training, and I want to develop the habit NOW.

Now that I have the habit and am confident in the habit I am starting to bring more riding back into my day to day, focus on nutrition more again, and weigh myself every day.

Maybe the number will go back down. I bet it will! Maybe it wont. BUT my clothes fit AWESOME so I know that shifting my focus away from the scale was absolutely the right move.

A Final Note 

The number on the scale is truly just a number.

It’s a snapshot in time.

You can look at it, and get curious about it, but do NOT let it be the be all end all of your weight loss journey.

It’s just not that important.

What is important is how you feel. How your clothes fit. Knowing that these are changes that you are making that feel good and sustainable long term.

We don’t want to make temporary changes and get temporary results. That sucks!

We want to feel good in our bodies, feel good with the choices we are making and feel good in our clothes.

When you start to make these shifts in how you think about that number on the scale, it goes down. At least it most certainly did for me. And guess what? I didn’t really even care. Because I already felt great.

I cannot tell you how much I want this for YOU. It is absolutely possible for you to stop this cycle of gaining and losing weight today. I am here for you, and cheering you on, every single step of the way.

Ride on!
xoxo
Stacy

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Not sure about you, but the summer has a tendency to really creep up on me.

I mean, I am a teacher so you would THINK that I am more than a little aware of when summer starts, and I certainly am, haha!  

BUT that doesn’t mean I am prepared for it.

If you are anything like me you find yourself right around the beginning of June just starting to think about how these longer, warmer days mean that we can really start to get some bike rides in!

Also, if you are anything like me there are some voices popping into your head that say things like “Are you really ready to be in a bathing suit this summer?” 

And/or “Crap. You’re going away in a couple weeks, you haven’t been riding your bike much, AND you are going to eat yourself into a coma over vacation. Oh well. Eff it. Might as well just give up and deal with it all later.”

If you are worried about how you are going to juggle all of the vacations, weekends, 4th of July parties, etc. this summer, read on for 5 quick tips on how to manage it all. 

Tip #1: Have a plan for vacations and holiday weekends.  

For many of us, summer involved a different kind of routine. The days are longer, we are likely to have more vacations and time off. There are 4th of July celebrations which often involve BBQs and great food.

Sometimes it seems like this could pose a huge problem for weight loss because we are out of our routine. We get fearful that all of the hard work that we put forth during the spring is going to go down the toilet with the lack of structure that we have over the summer.

Because, seriously, who is about to deny themselves a lovely cocktail out on the deck, or a scrumptious smore over the fire?

I mean…I will probably have both of those things..possibly at the same time!

The key is to plan for it. To plot out on the calendar when these special days/vacations are, and decide in advance exactly what we are going to enjoy and LET ourselves enjoy it.

So, for example, my family will be taking its yearly vacation to the beach at the end of June, and I know that I am going to want to enjoy a delicious dinner out for at least a couple nights.

This is GREAT. This is fine. I am going to enjoy those dinners, and focus on eating what I want but not overeating it. Also, I am not planning to bring my bike on this vacation, but am planning to walk to the beach instead.

This keeps me active AND allows me to enjoy vacation, food, and good times with my family.

There is nothing wrong with going on vacation and enjoying yourself. Just have a plan for how you are going to do it, and then also have a plan for how you are going to handle coming back home.

A couple dinners out where we eat what we love are not going to make us gain weight.

Giving ourselves a hard time about this? Coming home and saying “well I already screwed up so I might as well just keep eating/not riding my bike?” THAT is what is going to cause you to gain weight. 

Tip #2: Avoid Dieting AND Embrace healthy summer foods that are in season.    

So you may already know that I think the word “diet” is a dirty word. I feel like they are so detrimental to weight loss for so many reasons.

One of the big ones is that they often make us think that all we have to do is make some temporary, drastic changes and that the weight will come off. 

It might, but unless we are willing to be that drastic forever, the weight is going to come back.

In other words, if you try to go all keto right before the summer so you look good in your bathing suit, then chances are as soon as you stop being so restrictive you are going to gain all the weight back AND feel bad.

No one wants or needs this!

Instead, focus on embracing healthy choices and all of the yummy food that is in season.

I am so excited to go strawberry and blueberry picking this summer. And I cannot even begin to wait until my little garden starts giving me tomatoes and cucumbers (hopefully!).

Also, we do a lot of grilling over the summer. I focus on eating good, healthy food, and stoping when I am satisfied. To me this makes way more sense than saying that I am not going to eat carbs until I get to some random number on the scale.

Carbs are fuel for bike rides! And they taste good. So I will absolutely NOT be doing THAT. 

Tip #3: Ride during the coolest times of day if possible.    

The great thing about summer bike rides is that we can ride later at night and earlier in the morning because the days are LONG!

The sucky thing about them is that it can be SO. FREAKING. HOT. In fact, I sometimes find it easier to motivate to ride in the basement in the winter because the ride will warm me up. I absolutely HATE being hot, so riding when it’s a million degrees out does not appeal to me.

One of the best ways I deal with this is to time my rides for the coolest times of day. I am more likely to be on the road on a weekday evening during the summer than during the middle of the day.

This simple trick makes it so much easier for me to be able to stick to my planned bike rides for the week.

Tip #4: Fuel and hydrate for rides.     

I will be super honest here. When it’s hot out especially, you need to be extra mindful of fueling and hydrating properly for rides.

There can be so many reasons why you are feeling weak on a ride, but a lot of times it boils down to “did you eat enough” and “did you drink enough.” Also WHAT you are eating and drinking in these situations also matters.

Sometimes straight water isn’t enough, and you need a hydration mix. Consider Osmo…it’s for women, tastes good, and is by far my favorite.

Other times you might be struggling because you didn’t drink during the day leading up to your ride and you are playing catch up with hydration on the bike (spoiler, playing catch up rarely works).

The same can be said of food. Are you eating enough during the day before your ride? Are you getting a good carb/protein combo in about an hour before your ride? Peanut butter sandwiches/crackers are my go to for this!

You want to always make sure that you have the fuel you need for your rides so that you can feel good on the bike. Nothing kills motivation to get on the bike next time more than feeling like you can barely do your current ride.

#5:  Have an end of summer/fall entry plan. 

This is ESPECIALLY important if your routine is dramatically different during the summer than it is during the rest of the year.  I am a teacher so it is actually MUCH different for me.

I find that having a plan for transitioning into the fall in terms of both nutrition and bike rides is so important. If I don’t have a solid plan for what I am going to be eating for breakfast and lunch, as well as for when I am going to be fitting in my rides, I am likely to not make the best of choices.

If you take a bunch of vacations during the summer or spend a lot of time at a summer home, you might feel the same way.

Another great thing to do to keep yourself on track is to sign up for a fall bike ride/event.

Just like the beginning of the summer, you are so much more likely to be able to fit in rides and make good food choices in the fall if you take just a little bit of time to make a plan going in. 

A Final Note 

Losing weight over the summer is actually very manageable and easy if you go into it with a plan.

Know when your vacations and special events are (there are probably fewer than you think!).

Allow yourself to truly enjoy these times and enjoy food without guilt and without beating yourself up.

Take advantage of the cooler times of day for your bike rides, and make sure that you are hydrating and fueling properly.

I know that this sounds simple, and it truly is, but think about how many times we make it so much more complicated!

And, if you screw up and overeat, don’t make it mean anything about YOU. Make like Elsa and let it go. It is never to late to start making different choices.

Now, make yourself a little plan, and have an freaking FANTASTIC summer.

Ride on!
xoxo
Stacy

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Baby, it’s COLD outside. My goodness!

As we start to move into the winter months, our normal bike riding routine can be totally disrupted.

Not only is it colder outside, but the time changes can mean that we really don’t even have much daylight during the week to get out on the bike!

We know that we want to maintain our fitness and continue our weight loss.

There is a desire to be consistent, but cozying up on the couch with a good book, some Netflix, or a cup of tea seems…well…just SO much more inviting. 

Curious how I go about motivating myself to get on the bike through the cold weather months? Read on for 5 quick and easy tips on how to keep your body moving through the winter. 

Tip #1: Get Creative – ALL Movement Counts  

During this time of year one of the biggest ways that I can stay consistent with riding is to remind myself that all movement counts. 

Sometimes it is super cold out and I don’t feel like riding outside (I call myself the Goldilocks of cycling temps…I don’t like to ride when it’s too hot or too cold!). In these instances I remind myself that all movement counts.

This means that I can go for a walk, and it counts. It helps me stay consistent with moving my body regularly, it gets me outside, it helps me feel good.

Or, I can just commit to doing a shorter ride around the neighborhood. If I warm up I can always go further, but if I don’t even start then I haven’t done anything.

Don’t hesitate to get creative with your thoughts about movement. Instead of focusing on what you don’t want to do or what you can’t do, ask yourself what you CAN do.

Maybe I don’t want to go for a 30 mile ride outside, but I am fine with a 30 minute walk in the fresh air. 

Tip #2: Take it Indoors 

This seems like an obvious one, but if you are like me and generally dislike biking in the cold, consider an indoor option.

There are so many ways to ride your bike indoors, and you might find that you actually love it!

There are all sorts of different spin bikes and exercise bikes. I have a Peloton and I am totally obsessed. I can ride inside during the winter months AND have fun.

Granted it is a different kind of fun, but it’s still fun! If you want an indoor biking experience that is more like your outdoor one, I suggest getting an indoor trainer and an app like Zwift.

This can be a lot of fun too! Before I got my Peloton I was happy to ride on Zwift with my indoor trainer. If this is something you are interested in, definitely check out the articles I link below on Zwift and indoor cycling for more info on how to get started.

Indoor Biking Guide

Girl’s Guide to Zwift

Now, these options are not always cheap, but there are low-cost indoor trainers that you can use just to keep your body moving. Alternatively, remember that something is better than nothing, and all movement counts.

Your indoor workout does not even need to be on a bike! You can do a YouTube cardio workout, some strength training, or even yoga. It all keeps you consistent with feeling good and moving your body. 

Tip #3: Get the Proper Gear 

One of the biggest reasons I used to hate riding outside so much in the cold was that I didn’t have proper cold weather biking gear. Once I got a warm jacket, some cozy tights, cold weather gloves, and wool cycling socks I was so much less miserable.

A Balaclava is a great way to keep your head and ears warm, and they have biking specific ones that go right under your helmet!

I know that this is an investment, but if you are serious about biking in the cold weather it is an absolute game changer to have the right clothes for riding in the cold.

If you don’t have cold weather biking gear/a way to bundle up that works on your bike you can always bundle up in non-biking stuff and go for a walk. It still gets you out in the fresh air and feeling awesome about moving your body.

Tip #4: Be Mindful of the Weather and Sunset and Plan to Ride at the Warmest Time of Day  

It is so much to motivate and get out on the bike during the sunniest, warmest parts of a winter day.

This isn’t always possible during the work week or when you have other plans, but a great way to get some cold weather biking in is to plan to ride on a weekend afternoon.

One of the best ways to get out in the cold weather is to make a plan each week for when you are going to move your body, and keep the weather and time of day in mind.

This will help you keep your commitment to getting out on the bike even though it’s cold…when it’s still sunny and the warmest time of day you are in the best case scenario for your bike ride! 

Tip #5: Bike With a Friend! 

Making plans to ride with a friend during the cold weather months can sometimes be the biggest possible motivator to getting on the bike.

I know that every time I ride with a friend I am instantly distracted from any parts of it that I don’t particularly like. It could be my butt hurting from the saddle, some big hills, or the freezing cold.

One of my first group rides this year was VERY cold, and knowing that others were going to be there and were depending on me to lead the ride was a huge motivator for getting out there on the bike.

It was SO much fun even though it was colder and darker than usual because I had a group of amazing women to ride with.

You can even make plans to ride with someone INDOORS. Peloton lets you follow friends and know what classes they are in so you can make a “date” to do a ride at the same time.

Likewise, you can ride with friends on Zwift too! It’s not the same as riding with someone outside, but it still is really cool.

One of my favorite winter rides EVER was with some Sascy Cycling community members on Zwift…we all got on discord or some other app to communicate with each other and had an amazing time! 

A Final Note 

Your winter on the bike doesn’t have to look the same as your Spring, Summer, or Fall, and that’s OK. 

The idea is to find a way to be consistent with moving your body through the winter months…either on the bike or off. 

Don’t beat yourself up for “not doing enough” or for not riding long/hard enough during the cold weather. 

Give yourself a little grace and keep your body moving as much as you can.

Also, remember it’s actually GOOD to have a season when you are taking it easy on your body. You have more time for rest and recovery, and will be ready to hop on nice and strong in the spring.

Focus on the beauty that is the winter season, and all of the cozy things it has to offer, and get on your bike when you can.

Ride on!
Xoxo
Stacy 

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Oh, the scale.

When it comes to weight loss the topic of the scale is never really all that far behind.

Many of us have some kind of history of a relationship with the scale.

To be frank, it’s not always the best.

We have THOUGHTS related to the scale, and just the idea of hopping on it can bring up SO much drama.

“Is the number up? Is it down? What does it MEAN?!”

At the end of the day, whether you love the scale or you totally hate it, you have to make a choice about the role it is (or isn’t) going to play on your weight loss journey.

Because you ARE going to lose weight. With or without the scale. The key is to decide intentionally, in advance, what role the scale is going to play because YOU are the one that’s in control.

Curious as to how to do this? Take a nice, deep breath, grab a cup of tea or coffee, and read on for all of my tips on IF you should weigh yourself, and how to measure your weight loss progress. 

#1: Decide Specifically How You Will Measure Progress 

I am going to be super clear here. You do NOT need to weigh yourself. However, you are going to need some sort of way of measuring your progress.

You don’t need the measurement, whatever it is, so that you can prove to yourself, to me, or anyone else what kind of progress you are making.

All you need is a starting point and a way to check in with yourself along the way. That’s it!

It’s not about making sure that you are moving forward in any kind of specific timeline. If you approach the process this way you are setting yourself up for some disappointments.

You simply need an uncomplicated metric to help you see where you are at.

This might be the scale. Or a pair of pants that you check in and see if they are too tight/too small. It could be measurements.  Often times a current photo can be a great starting point too.

Choose one or multiple ways of measuring your progress that you feel will work best for you. You can always redecide if some metric somewhere doesn’t seem to be working out.

I personally use photos and the scale to measure my progress.  I have a wifi digital scale that measures my weight, body fat, muscle mass, water content, etc.

This is a newer version of the one I use. It takes all my data and uploads it right into an app and BOOM. Done!  https://amzn.to/44RE67c

Now I know that these at home digital scales aren’t as accurate as getting a fancy body scan.  However, what they do accomplish is they give me some metrics to see my progress over time. This is something that I find particularly useful and helpful.

I also love to use photos. They give me a literal snapshot in time of what I look like, and that is so helpful. I have learned to love myself and my body at all of its sizes and stages, so the photos for me are a lot of fun.

Pick whatever metrics you are the most comfortable with, and then…

#2: Decide How Often You are Going to Consistently Check in and Measure Your Progress 

In addition to deciding which metrics you will use to measure your progress, you also need to decide how often you are going to check in. 

You will want to be very consistent with this so that you can start to gather data.

At first there may not be that much change, or there may be changes you don’t like, but that’s OK!

The idea is to gather data over an extended period of time so that you can see the direction your body is headed overall.

I weigh myself on the scale every single day. This gives me a lot of data, and a snapshot of where my body is at.

Sometimes the scale is up, sometimes it’s down, but all it is at the end of the day is information.

I am also consistent with the time of day that I weigh myself. It is always first thing in the morning, before I drink my first 16 oz of water, and after I pee. I never have anything on but my apple watch.   

This gives me consistent data so that I can see what my body is up to.

In terms of photos I take photos of myself all of the time. I will take photos in my closet in the mirror, in the basement in the mirror before a Peloton ride…I have TONS of photos.

I kind of hate before/after photos, so I don’t really do that, but I do love to see how my body changes and evolves over time. I think it’s FUN. Speaking of, whatever metric you choose…

#3: Get Curious and Make it Fun  

You need to get curious about the data you are collecting and make it fun.

This means, if you get on the scale and you see a number that you weren’t expecting, or that you aren’t particularly happy with, remind yourself that it’s just a snapshot in time.

That it’s just where your body is at this moment today. Get curious.

Say to yourself, “Oh. That’s interesting. The number is ____ (insert up/down/steady here). I wonder why that might be?”

Notice that this is way better than “Holy crap. How did this happen? I am so disgusting. What am I even doing? I knew there was no way this would ever work.”

Notice how one of these ways of looking at your data could lead to something useful/productive, and the other way just makes you feel like poop.

No one wants to feel like poop. We want to feel like we are curious, interested, and moving forward. We want it to be FUN.

When I jump on the scale in the morning I just approach it as a moment where I am taking some time to have a little bit of fun and check in with myself. 

I approach everything related to my body this way. Like, for example, I am going for a 25 mile bike ride this evening and I have no idea how it’s going to go. So I am just thinking, “ah this will be fun! Not sure how fast I will be, but I will be with friends and we will have a great time.”

I make it fun, just like I make jumping on the scale and measuring my progress each day fun. 

#4: Expect Ups and Downs 

Weight loss is not a steady stream downward. It’s just not.

When I lost my weight a few years ago for the last time, and I measured my progress, my weight was ALL freaking over the place. Some days the scale would be up or down multiple pounds from the day before. 

There are so many reasons for this! We may be retaining more or less water on that day. We may be at a certain point in our menstrual cycle. Whatever the reason, these ups and downs are both natural and inevitable.

Instead of letting it get to you, just focus on letting it come. Know that you are playing the long game. You are working on making better choices related to your body more often than you are not.

As you work through this process and start consistently forming habits that facilitate your weight loss, that number is going to come down. Those pants are going to fit a little better. Your progress photos are going to start showing your results.

Don’t get discouraged. Keep moving forward. Trust that the weight loss WILL come. The only difference between someone who loses weight and someone who doesn’t is that the person who loses weight doesn’t give up. 

#5: Don’t Forget to Celebrate!   

All victories are worthy of celebration…both big and small.

Did you stick to your meal plan today? Do a little dance!

Is the scale moving in the direction you want it to? Give yourself a little high five in that mirror of yours!

Pants feeling a bit looser? Strut your stuff and show it off! 

Did climbing up that hill on your bike feel a little easier today? Maybe let yourself yell out a “WHEEEEE!!!” On the way down the other side.

When we focus more on what’s going well, and on what’s going right, we focus less on what’s wrong. 

We create more of the good stuff instead of ruminating on and focusing on the bad.

We celebrate. We have fun. We feel good. We can’t wait to do it all again. 

A Final Note…

So many people have so many thoughts and opinions on whether or not you should weight yourself and how often.

At the end of the day you need to be intentional about measuring your progress and decide what metric is right for YOU.

Literally everything related to weight loss follows this same principle. You need a plan that’s yours. A metric that’s yours. You need a LIFE that’s, you guessed it, yours.

I know you can absolutely do this. Manage your thoughts about the scale and make intentional choices about how and how often you are going to measure your progress. 

You’ve got this. You WILL lose weight. I believe in you.

Ride on!
xoxo
Stacy