I had a mini-meltdown this morning when the scale bumped up one more pound. This is after it bumped TWO pounds last week and I assumed it was “water weight” but it did not go away. I had a moment of feeling completely frantic; ie, feeling like, HOW can this be happening? I am trying my best, I am eating really well, I am exercising 6 days a week. COME ON.
Luckily, I went to my trainer and had a good workout. But still. I was semi freaked. But what is the alternative? Throw it all to hell and gain the 12 lbs back?? And then some?
I pulled out my Beck book. She basically writes there are 3 possible outcomes to weighing oneself:
1. losing weight
2. staying the same
3. gaining weight
Since #3 is the least desirable outcome, and what has indeed happened to me, I’ll outline what the two possible responses are to this.
Sabotaging Thought: I can’t believe this! See, I just can’t lose weight. (YEAH THIS IS WHAT I WAS THINKING ALL MORNING)
She recommends the Helpful Thought “My weight might be up temporarily for hormonal or other reasons. If my weight doesn’t go down next week, I’ll call my coach and see if s/he can meet me to go over my food plans. Maybe I made some mistakes. Maybe I need to decrease my caloric intake or exercise more. I just need to stay problem solving oriented.
Big quote regarding the scale:
Once I learn to use the scale as information to guide my efforts, dieting will be easier.
I noted this week that Someday’s trainer has advised her to toss her scale altogether. I think this is an impressive approach, I really do, and I wish I were that brave. I think I am not. I am afraid that if I threw away my scale, I would make wrong assumptions about my weight, which would cause more mistakes, more weight gain, and before I know it I’ll be back up there. That’s how I got into this trouble in the first place: I didn’t weigh myself because I “didn’t want to know” and I was in denial about how bad things really were. I think I need my scale still.
I did decide to put in an extra workout tomorrow, and to be super careful about staying within my points/calorie limits. One thing that could be going on: I remember using hecka lot of salt last night. We had these steamed veggies that were so yummy they almost tasted like dessert. But I salted them a LOT. My trainer asked me all these questions and I kept saying, “Yeah! I’m doing that!” and when he mentioned salt, I was like.. “uhhhh…” Whoops. SO I am also cutting out/down the sodium as much as humanly possible and we’ll see how that goes.