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Dropping A Bit More Mental Weight

Thursday, March 21, 2019

On our Beck Team our lesson today was about getting ready for the weigh in. After years of stepping on the scale almost daily, and sometimes 2 or 3 times a day - I thought I was done with getting worried with weigh ins. I have read many articles about the scale only being one way of measuring your progress, and how it is much more valuable to look at those non-scale victories as a true measure of progress.

However as I got on the scale this morning and discovered I was up a pound I started having some of those old self-sabotaging thoughts creep back into my head. The loudest of these discouraging thoughts was - how is that possible? I have stayed on my plan everyday, I have exercised above and beyond what I planned. I should be down at least 2 pounds.

Then I thought how lucky it was that today was the day to prepare for our weekly weigh in which is tomorrow. Of course one of my first thoughts was how can I lose that weight in one day. Should I not eat anything, should I just drink water? All of those old thoughts started drifting through my brain.

Then I stopped and realized that this was just another one of those ways that the brain is trying to take me back down the old paths of bad habits. I quickly moved to change my thinking.
First I had to change the sabotaging thought into something that would be a positive, something that I would tell a friend if they were asking my opinion. My first thought was, what did I do this week that might explain a slight weight gain. Then I realized that I was switching around some foods that I thought would overall be better choices for my nutrition. And then the second thing I thought of is that I have started doing a lot of new exercises that I haven't done in quite a long time. So it is possible that I have been retaining a bit more water or am actually replacing fat with muscle. These are both possible explanations. And it is possible that the body is just in a stage of holding onto more water as it is moving through a stage of weight loss. There are many good explanations for weight fluctuations. So once I worked through this in my head I was able to tell my brain that these fluctuations are normal and that weight loss progress is better measured not on the scale, but by my non-scale victories of how I am able to stay on plan, how I am able to catch myself when old habits want to drift back in, how I am able to move my body more easily, how my clothes feel more comfortable. All of these are a much better indication of what is happening in my body than just a number on the scale.

So I took some time to ask myself why this mattered so much to me and I realized that in my life I am not a huge competitor. I don't care who wins and loses at games, I don't pay much attention to things like sports champions, movie stars, etc. But one thing that I am really competitive is with myself. I always want to do my best, get good grades, be a good person, etc. And I have also applied this to my weight loss progress. I felt such a disappointment because I felt like the scale was saying I hadn't done my best.

Well, that is all over for me. I am declaring my independence from what numbers are on scales. As long as over a period of time I have a downward trend, that is all that is important to me. Once again, I know I have been here before, this is not new to me. But this is the first time that I understood that this is just another way my brain is set in the old habits. What is that saying? Old habits die hard? Oh ya. Now I understand what they are talking about.

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Member Comments About This Blog Post
    This is brilliant! ! ! You have learned to much and gotten down a few more of those steps. I recently reviewed my weight loss progress with a friend. I weigh-in once a week on Wednesdays. At a glance the progress doesn't look like much from week to week, but my friend commented - look you are down 13# since the first of the year and that included a 3 week vacation!

    Looking at the bigger picture and keeping my eye on those NSVs has really helped my head from deflating because of those sabotaging thoughts.
    557 days ago
    So true!
    Loved your blog and the MarkTwain quote : )
    558 days ago
  • no profile photo CD22518161

    This is SUCH a fabulous blog, and I love all of those little detours you are forcing your brain to make through the Beck program, how you are challenging those thoughts. That's fine work!! Be proud!

    I am still a little stuck on the scale. The terrified dip of one foot first. Am I a good girl today? Am I bad? And I know with all my heart that I need too change that thinking, otherwise I will never have true freedom and long term success.

    I appreciate your thoughts so much. They help me. You are doing great.
    558 days ago
    Proud of your ability to change your thought processes. Good job!
    558 days ago
  • _BABE_
    Love to see you change your thought process. I need to do that too! We can't all lose on a schedule and likely if you keep steady on your course you will find that those pounds plus some friends will be gone next week.

    emoticon emoticon emoticon
    558 days ago
  • KHALL911
    Great attitude there! Those are Huge NSV's. You have a lot to feel good about. emoticon emoticon emoticon
    558 days ago
  • no profile photo CD14456645
    emoticon but sometimes can imagine sending it flying out the upstairs windows!!! LOL

    emoticon Independence Day Sparktacular!
    ~ cue music ~ strike up the band! emoticon emoticon emoticon
    -- I particularly like the independence day/from thoughts...
    558 days ago
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