When The Scale Does Not Cooperate

Hopefully by now you are feeling a little bit of momentum from the Powerful Life program.  We've said it many times, but I want to mention again: the scale is not the only determining factor in our health.  It is one, of several things we can look at to track our health and fitness.  Other things are inches lost, looser clothing, more energy, feeling better, etc.  In fact, I was talking to a fellow instructor the other day, and she told me that her weight is only 4 pounds different than when she started (she was at a healthy weight when she started Jazzercise), but she is 3 sizes smaller!  So, remember, if you are not overweight to begin with, you may not see the number change as  much as you'll see a change in all areas, adding up to a huge change for your life!  

If you honestly feel like you are not seeing progress, here are some ideas of areas where you may need some pretty honest evaluation with yourself.  

How’s Your Eating?

When someone comes to me frustrated or confused about their weight loss this is normally the first question that I ask, and often people’s least favorite question.  We know the truth: eating has a huge impact on our weight.  We all have different bodies and what is good for one isn’t good for the other, so always talk to your doctor first….but here are some things to look at in the eating category.

--Are you writing it down?  Are your tracking EVERY bite that goes in your mouth?  Or do you just think you “eat well” and don’t need to track? Sometimes I “think” I’ve eaten well until I go to write it down and look up the calories and I realize I didn’t do as well as I thought.  Or I realize at the end of the day I have not had near the servings of certain categories of foods that I should have had.  If you are not consistently writing it down, do it this week.  It will make a difference.  If you bite it, you write it.

--Are you weighing and measuring your food?  We've gone over this a lot, but I want to mention it, yet again.  Sometimes we start out strong and then we think we know and we don't do it as much or as consistently, or as exact.  Weigh, measure, be specific with your journal.  Don't bring me a journal that says, "yogurt and granola".  Measure the yogurt & granola.  Calculate it before you eat it.

--Be smart with your restaurant choices and with eating out.  Did you get to read my last post about restaurants?  If you missed it somehow, it's a great reminder of the things we can do to help ourselves.  If you are eating out a lot, I can guarantee you are going to have an extra challenge to your weight loss and health.  It's way too easy to overeat and eat unhealthily when choose fast food or restaurant food a lot.

--So, with that in mind, are you planning ahead?  Plan your meals ahead of time.  If you know you have a busy day, don't wait until noon on your busy day to figure out what you are going to eat for lunch!  Please work in advance, and you'll make such better choices.  That includes restaurants.  If you know you have a lunch date, plan ahead what you'll eat at the restaurant, it will help you make a good choice.  

--Are there extra BLTs in your life?  BLTs=bites, licks, & tastes.  This is something I have to be careful about.  Do taste your soup 10 times while you are making it, but don't count it because it's just a little bit?  Or do you finish the few bites of mac & cheese that your kid left behind?  Or do you make a sandwich, and just take a lick or two of peanut butter to "clean the edge" before you screw the lid back on?  Do you portion yourself out a serving of dinner, but then pick at the leftovers on the table?  These things add up to calories, and servings of food!  You really need to be honest with yourself with the nibbling.   

-Are you eating enough fruits and vegetables?  Fruits and veggies are nutrient-dense food that allow us to feel more satisfied and are low in calories.  What more could you ask for?  Pair an apple with a few almonds and you have a very healthful, low calorie, nutrient-rich and nutrient-dense food that will fuel your day!

-How is your water intake?  Often times we confuse thirst for huger, and we end up eating when we just need a glass of water.  Drink your water!  And realize that soda and coffee can’t replace good, old fashioned water.  So, drink up!

How is the Exercise?

--You need to be moving!  Really you need to exercise 5 days a week (or over 250 minutes of vigorous activity per week) to really make good headway towards losing weight.  I realize that some weeks are busier than others, but know that working out 1-2 days a week is great, but less than what is recommended.  When you have a week that you can’t make it into Jazzercise 5 days, consider other things you could do—walk the stairs during your lunch break, take a walk with the dogs or a friend in the evening, etc.  Jazzercise is a fabulous, well-rounded, intense hour that is pretty irreplaceable, but don’t forget there are other ways to move when your schedule won’t allow Jazzercise!   

--The intensity of your workout makes a difference.  Do you do Jazzercise with all you have, or are you just there to “check it off your list”?  Think about how you can get the most out of your exercise.  You are a busy person, I know, so don’t waste that time!  Try to work harder each time you exercise.  Give yourself goals, for example:  “Today I’m going to try to suck my tummy in for as much of the hour as I can”, or “today I’m going to try to do 50% of the class at high impact”, or “Today I’m going to try to give that instructor a run for their money”.  Jazzercise can burn up to 600 calories in an hour (for real!), but the actual amount burned is up to you.  A “lite” workout isn’t going to be the same….and don’t assume that just because you show up you are doing your job.  You’ve really got to push yourself!  

How is your attitude?

Do you speak positive words to yourself?  Do you tell yourself you can do it?  I felt helpless and hopeless for years in the weight loss category and I honestly think that it had a lot to do with why I couldn’t lose weight.  I told myself I could not do it, so it was a self-fulfilling prophecy for me.  But when I finally woke up one day, and realized I was worth it, I could do it, suddenly I got determined, the weight started falling off, and I felt better and better with each passing day.  Don’t feed yourself negative thoughts….they won’t help, but I can almost guarantee they will hurt you in the long run. 

We have received emails from some of you throughout this time with your goals, your results, your struggles, etc…and I want you to know we are so impressed with your perseverance and progress!  Some of you have really fought through these last few weeks…I know it’s not easy, but it will pay off!  You are doing a great job, keep it up!  If you have any questions, please feel free to let us know.  We are here for you.  And we are so proud of you!