July 30, 2025 • 19 mins
If you’ve been making healthy changes but the scale isn’t reflecting your efforts, this episode is for you. I’m walking you through seven meaningful ways to measure progress that have nothing to do with your weight. And this isn’t your typical list, like–just take body measurements!
We’ll chat about energy and sleep to emotional wins and body respect. These markers will help you stay motivated—even when the number won’t budge.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Lisa (00:00):
This is the Eat Well Think Well Live Well podcast.
(00:02):
I'm Lisa Salisbury and this isepisode 157.
What to track when the scaleisn't moving.
Welcome to eat well.
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
I'm Lisa Salsbury, a certifiedhealth weight loss and life
(00:23):
coach, and most importantly, arecovered chronic dieter here.
You'll learn to listen to yourbody and uncover the reasons
you're reaching for food.
When you're not truly hungry,freeing you to focus on a
healthier, more fulfillingapproach to eating.
Hey everyone.
Welcome back to the podcast Thisweek I am Lisa, and today I
(00:44):
wanna speak to anyone who'sfeeling a little discouraged by
the scale.
Before I get into today's topic,let me just say that no, you're
not crazy if you follow thepodcast religiously, and I hope
you do, obviously.
Um, I didn't publish last week.
I'm so sorry.
Things have been a little bitsummery around here, so.
Didn't, didn't have a newepisode last week and probably
(01:06):
not again next week we'll seehow things go.
Um, but then my daughter will beback in school and all will be
right with the world.
This is our last year with achild in regular school.
She'll be a senior, so that isweird.
And also just trying to soak upas much summer as we can.
So, today what I have for you isjust.
(01:26):
What's going on when the scalewon't move?
Maybe it hasn't budged in aweek, maybe a month, maybe it's
even gone up, and you're like,what?
Is even the point of all of thisthat I'm doing.
So this episode is your reminderthat the number on the scale is
only one form of data andfrankly, not always the best
(01:47):
one.
Yes.
It's something we track.
Yes.
It's something that my clientslike to see Move.
Um, it is just data though, asyou've heard me say.
It's your gravitational pull onyour body at that moment in
time.
And we do wanna think of it asmath, but it can get emotional.
And I know this and so I, I knowwe, there's just things that we
(02:09):
can look at that show progressin addition or in spite of the
scale, not doing what we wantthe scale to do.
Right.
Okay.
So honestly, I know this isthings that you've heard.
I know that you're like, ohyeah, non-scale victories.
Okay.
Please don't tap away.
Stay here.
Stay here.
Okay.
If you've been in this weightloss space for any length of
(02:30):
time, um, hear me out.
I do have some unique things tosay on this topic, so listen up.
This is also a short and sweetone, so let me get into it.
There are so many other ways.
To measure whether your habitsare working for your body.
So I'm gonna walk you throughsome of the most important
signs.
I have seven, um, most importantsigns of progress that often get
missed when we are hyper-focusedon that math scale, weight.
(02:54):
Okay.
Just so you know, of course thisis gonna apply whether you're
trying to lose weight naturallyor with the help of GLP one
medications.
Even with GLP one medications onboard, sometimes the scale does
not do what we want it to do.
So either way, it's possible toplateau.
Um, so, so for those of you thataren't on medication, I don't
want you to think like, Ugh, ifI was only on medication, this
wouldn't be happening.
(03:14):
It totally does.
But when that happens, we do.
Just need other forms offeedback to keep ourselves
moving forward.
Okay, so let's dive in.
Number one, energy levels.
This is the first one I askclients about when they're
feeling stuck.
Are you crashing in theafternoon?
Do you feel sluggish or alertafter meals?
(03:36):
If your energy is more stable,if you're waking up more easily
or getting through the daywithout needing excess caffeine
or sugar to prop you up, that isa win, even if the scale hasn't
moved.
This is likely a sign that whatyou're doing nutritionally is
providing good energy,especially from a micronutrient
standpoint as well.
My clients, um, we try to get inmore fruits and vegetables, more
(04:00):
fiber, and so this is a major.
Micronutrient factor becausewhen we get those micro, so I'm
talking about like minerals andvitamins here, not just like
protein, carbs, fat, which areyour macronutrients, but energy
levels are often a result of themicronutrients that you're going
to see.
So you're going to see betterenergy levels with those kinds
(04:23):
of things.
Number two, clothes fitting differently.
So it's common for your bodycomposition to change before the
scale does.
As we know, muscle is more densethan fat, although it does take
a long time to build muscle.
This recomposition that willhappen with long-term weight
loss and strength training.
(04:45):
Um, if you are just simplymoving more, you're, you might
notice that your clothes arefitting better.
So even if you're like, oh, wellI haven't put on five pounds of
muscle, um, you know, in placeof those five pounds of fat,
because that's what we'retalking about, like when clothes
fit differently, but the scalehasn't moved.
What people are saying is you'vereplaced five pounds of fat,
(05:06):
which takes up more space in thebody, and you've replaced that
with five pounds of muscle.
And so then your body would besmaller per se.
Like if you were gonna takemeasurements and this is why
your clothes would fitdifferently.
This does happen over the verylong term, the body
recomposition, but you alsomight be seeing, um, changes in
(05:29):
like water weight distributionwhen you are moving your body
better and in, in differentways.
So it still can apply even ifyou're like, oh, but I haven't
put on five pounds of muscle.
Does that make sense?
Okay.
So pay attention just to howyour jeans button, how your bra
feels.
Whether your shirts sitdifferently on your shoulders,
those kinds of things.
It's not always about your waistsize.
(05:50):
Sometimes you'll notice thislike with shorts, like, um, you
know, diameter around yourthighs, that sort of thing.
Okay.
Number three, digestion andbloating.
Are you feeling less puffy orbloated?
Is your stomach settling betterafter meals?
These are signs that your bodyis responding well to the foods
that you're eating and that youreating habits are supporting
(06:13):
better gut health.
When you're focusing on fiber,and like I said before, I hope
that you are, you are feedingthe good bacteria, the good gut
bacteria that we want toflourish.
So all your fiber foods, whilemost of'em are considered
prebiotics, and that is.
Like food for the bacteria toeat.
So probiotics are the actualbacteria, but as opposed to
(06:36):
taking a probiotic in the formof a pill, the best way to
increase those good guys is toprovide a very fertile garden
with lots of food for them.
And that is coming from highfiber fruits and vegetable type
diet.
So when your nutrition is onpoint in this way, you are going
to have better digestion andless bloating.
(06:57):
You'll also notice this if youreduce your added sugars because
added sugar a.
Uh, can also feed sort of thequote unquote bad gut bacteria.
So when you make this kind ofshift where you decrease sugars
and you're increasing fruits andvegetables, you're just changing
what is being fed to thebacteria.
And so in that way, you willchange the flora or the, um,
(07:19):
just the array of.
The bacteria that are in yourgut.
Also, if you're taking a shortwalk after meals, if that has
been one of your new habits,it's going to improve digestion.
It might not be enough to like,quote unquote burn extra
calories.
So that habit might not besomething that will show up on
the scale, but you will feel thedigestion benefits.
(07:41):
So, um, it is meaningfulprogress.
Number four, sleep quality.
So this one might surprise you,but probably not because I bring
up sleep a lot in this podcast.
But when your nutrition improveseven slightly, you might sleep
more soundly, less waking up atnight.
Better ability to fall asleep orjust waking up feeling more
(08:03):
rested.
And this is because food affectshormones and blood sugar swings,
which affect sleep.
So the other thing that willaffect sleep is being overly
full at night when youdiscontinue doing that.
Um, a lot of my clients arelike, I just sleep better
because I'm not going to bedwith so much food to digest.
Like, there's just, when there'sso much digestion that needs to
(08:25):
happen, it interrupts yoursleep.
So, just from a quantitystandpoint, if you've been using
the hunger scale and you'restopping at enough at
dinnertime, and then you'reeliminating any of those after
dinner snacks That you're nothungry for, you're going to
sleep better.
So, um, really just watch forthat.
It's really just a clear signyour body is benefiting from the
(08:46):
changes that you're making.
Number five is habitconsistency.
I.
Are you showing up for yourhabits more often?
Are you planning meals moreregularly?
Eating when you're actuallyhungry instead of grazing or
getting out on more walks?
That consistency on whatever newhabits you are working on builds
(09:08):
results over time.
So even if it hasn't shown up onthe scale yet.
Don't underestimate it.
Bodies just take time to change.
And so look at things like, um,you know, a habit tracker and
give yourself credit for thosekinds of things.
And that's really these lastthree, that number five, and
(09:30):
then six and seven.
These are really like themindset pieces and honestly.
This is the part I think youjust don't hear on a lot of
these lists because a lot oftimes when we're thinking about
non-scale victories, we'rereally looking at like ways the
body is changing that doesn'tshow up on the scale.
But these last two are ways yourbrain is changing.
So number six, mood, mentalhealth and emotional wins is how
(09:54):
I titled this one.
Your emotional state is anotherbig indicator that you are
changing.
Are you less irritable?
Are you less anxious around foodor meal times?
Are you noticing fewer moodswings or negative self-talk?
These things are huge.
This is honestly one of the mostcommon things I hear from my
(10:15):
clients because we work so hardon the mindset piece.
Feeling more calm around food isan amazing non-scale victory.
Feeling like you don't have toeat it all right now, or just
any of those like abundant typefeelings around food where
you're like, I just don't needto eat this because it's always
(10:35):
available When that thoughtstarts to become natural for
you, you'll be amazed and feel,you'll just feel amazing.
Um, I will say some emotionalwinds are the ones that don't
show up in pictures andmeasurements, but they often
matter the most.
Like do you pause before eatingin response to stress?
(10:56):
Do you choose a meal that madeyour body feel good, not just
what was convenient or also.
Not just what you might considerdiet food.
I think this is really huge whenyou choose a meal that you know
is gonna fuel your bodyexcellently.
Even if before in your kind ofbefore times before working with
(11:16):
me or before listening to thispodcast, you were deep into diet
culture and you ate it becauseyou thought it would help you
lose weight.
That's a big difference.
Eating something because youknow it will feed your body
instead of thinking, this willhelp me lose weight.
That's a big shift in mindset.
Um, do you recognize that youwere full and actually stop
eating?
(11:36):
How many times has that happenedthis week?
That's, that's a big win.
These wins build trust withyourself and that is real
progress and will translate alsoto other goals my clients go on
to achieve time managementgoals, parenting changes, and
even employment changes based onthe trust they build with
(11:58):
themselves through their weightloss and building habit journey
that were challenging, butdoable.
These, these new habits, theywere challenging, but they
achieved them.
One of my all time favorite.
Quotes from one of my clientswas actually been a couple years
and I went and looked it upagain'cause I have it in my
notes from her session.
(12:18):
And, um, I copy and pasted itagain.
But, um, and she said I'mbecoming an emotionally stronger
person, which makes me happierthan being a thinner.
Person, and she was losingweight at this time, but
realized that the work she wasdoing on herself and trusting
herself and changing habits andgetting more confident, this was
(12:40):
all affecting her from a deepemotional level as well.
One side note to this section,if you are feeling.
More critical of yourself.
It might be time to focus lesson what you're doing wrong,
quote unquote, and just reallylook at all of these things that
you're doing right, because thelast one, number seven is what
(13:02):
I'm calling body respect.
This is a big one.
Are you treating your body with.
Respect, more respect than youwere before.
Even if you don't love it, howit looks right now, that might
look like choosing foods thatfuel you moving in ways that
feel good or simply not talkingdown to yourself in the mirror.
(13:24):
This isn't just mindset work,it's, it's also like behavior
change.
This is about becoming theperson that you want to become,
and that is.
From an emotional and likemental standpoint, right?
That's not a body changestandpoint.
Most of the people that come tome tell me that they want to
(13:46):
love their body more and theyjust start with not hating it,
which I know I, it's sad, right?
We don't wanna hate our bodies,and I don't, and I, I just, I
have so much compassion for youbecause I went through this for
so long and.
It's honestly this achievingthis is one of the strongest,
(14:06):
strongest predictors I think, oflasting success.
When my clients are like, I amloving what I'm doing for my
body.
I'm loving the way my body ismoving.
I'm loving the way that I'mcaring for my body, and you
know, they just really take toheart what I say, which is we
(14:26):
can't hate ourselves Then.
Like you cannot.
You have tried that.
I know you have because mostdiets prey on our insecurities.
That is not what I do.
I want to support you to createthe life that you want.
And if that life includes notthinking about food so much and
(14:47):
your body changes in response tothat.
That's amazing, right?
So we're not preying on yourinsecurities here.
It's not about like, well, ifthe scale doesn't move, at least
look at these other things.
Like really, truly, when we getthis body respect part down and
not try to hate yourself, thenum, you will be stronger.
(15:08):
You will be more emotionally inlike in a better emotional
place.
Self-loathing is not actuallymotivational.
It only works in a very, veryshort term.
And, and then we get sad again,right?
Because we still are in hate,and that is no way to live long
term.
(15:29):
Your body, all bodies are goodand beautiful, and your body can
do something.
Even if it can't do everythingright now, it can do something.
And so just start noticing.
You know what?
My body can like pick up thesechildren and make dinner for
them every night.
Like even if it's, even if it'snot like a, um, like a physical
task as far as like picking themup or carrying them, if you're
(15:50):
talking about kids or you know,doing some like physical
activity.
I also think about the way mybody moves around to like, I did
laundry and so I'm wearing cleanclothes and my body did that and
like.
Being able to like, walk aroundand, and make dinner.
So there's a lot of things thatwe do with our bodies that don't
have anything to do with weightloss.
(16:11):
And the more we can focus onthose achievements and those,
um, you know, just things that,that we can do, the more we can
focus on being.
At peace with your body, right?
And just getting out of that,hating ourselves thin.
And so when you notice, I'm kindof blabbing along about this
one, but what I'm trying to sayis when you notice this change,
(16:34):
when you notice that you'respeaking nicer about your body
to yourself, this is huge.
Regardless of what the scalesays, this will be the biggest
indicator of long-term success.
So if the scale hasn't movedthis week or for several weeks,
I want you to just look beyondthat, write down three to five
(16:55):
maybe of these ways I gave youseven.
You might be thinking of some ofthe other things that are
changing for you that maybe the,this, you know, this
conversation triggered, butwrite them down and notice and
really pay attention to thatprogress.
Because if you only measure yoursuccess by one number, you're
gonna miss a lot of these otherways and specifically these
(17:18):
mental ways that you're gettingstronger.
By creating different habits andthose changes that are
happening.
If you're not sure how to trackprogress outside of weight loss,
if you're like, none of thosethings apply to me.
Or even if you're just like, ah,it's just so hard, it's just so
challenging.
Um, especially if you feel likeyou're doing everything right.
(17:39):
But nothing's working.
This is where I come in.
I would love to help book a freeconsult using the link in the
show notes, and we'll talkthrough where you are, where you
wanna go, and what might begetting in the way.
And that my friend, is mysuperpower, which is seeing your
blind spots.
So even though you're thinkingyou're doing everything right
and I know you're doing mostthings, okay, so this isn't
(18:00):
about me nitpicking you.
I'm just saying you have blindspots.
And even though you thinkthere's nothing else you could
possibly do, give me a chance.
Let me take a look at yourbrain.
Let me take a look at your foodjournal.
Let me take a look at your, yourexercise.
I just made a couple of smalltweaks to one of my clients
that's kind of like she's, shewent through my full program and
(18:21):
now we're kind of in somemaintenance coaching where she
doesn't come every week and, Wejust made like a couple of tiny
tweaks to her, like breakfastand a little bit, just a little
tiny thing to her movement.
And she continued to drop.
She's like still at the tail endof her weight loss and
continuing to drop, um, youknow, half to one pound per
week, which is a great rate ofdecline, especially when you're
(18:44):
in those last, um, 10 to 15pounds.
So it does work to have someoneelse take a look at what you're
doing.
so do book that free consultcall.
And if you're on a GLP one oreven considering it, be sure to
grab that success starter kit Imade for you.
It really helps you get goingwith that because you're gonna
come out of the doctor's officewith just a prescription and
nothing else, and you're gonnaneed some day-to-day support
(19:06):
that your doctor is not equippedto give you.
So link for that is in the shownotes.
And remember what you eatmatters, but what you believe
about yourself matters.
More.
Thanks for listening and sharingthe Eat Well Think Well Live
Well podcast.
This is the Eat Well Think Well Live Well podcast.
(00:02):
I'm Lisa Salisbury and this isepisode 157.
What to track when the scaleisn't moving.
Welcome to eat well.
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
I'm Lisa Salsbury, a certifiedhealth weight loss and life
(00:23):
coach, and most importantly, arecovered chronic dieter here.
You'll learn to listen to yourbody and uncover the reasons
you're reaching for food.
When you're not truly hungry,freeing you to focus on a
healthier, more fulfillingapproach to eating.
Hey everyone.
Welcome back to the podcast Thisweek I am Lisa, and today I
(00:44):
wanna speak to anyone who'sfeeling a little discouraged by
the scale.
Before I get into today's topic,let me just say that no, you're
not crazy if you follow thepodcast religiously, and I hope
you do, obviously.
Um, I didn't publish last week.
I'm so sorry.
Things have been a little bitsummery around here, so.
Didn't, didn't have a newepisode last week and probably
(01:06):
not again next week we'll seehow things go.
Um, but then my daughter will beback in school and all will be
right with the world.
This is our last year with achild in regular school.
She'll be a senior, so that isweird.
And also just trying to soak upas much summer as we can.
So, today what I have for you isjust.
(01:26):
What's going on when the scalewon't move?
Maybe it hasn't budged in aweek, maybe a month, maybe it's
even gone up, and you're like,what?
Is even the point of all of thisthat I'm doing.
So this episode is your reminderthat the number on the scale is
only one form of data andfrankly, not always the best
(01:47):
one.
Yes.
It's something we track.
Yes.
It's something that my clientslike to see Move.
Um, it is just data though, asyou've heard me say.
It's your gravitational pull onyour body at that moment in
time.
And we do wanna think of it asmath, but it can get emotional.
And I know this and so I, I knowwe, there's just things that we
(02:09):
can look at that show progressin addition or in spite of the
scale, not doing what we wantthe scale to do.
Right.
Okay.
So honestly, I know this isthings that you've heard.
I know that you're like, ohyeah, non-scale victories.
Okay.
Please don't tap away.
Stay here.
Stay here.
Okay.
If you've been in this weightloss space for any length of
(02:30):
time, um, hear me out.
I do have some unique things tosay on this topic, so listen up.
This is also a short and sweetone, so let me get into it.
There are so many other ways.
To measure whether your habitsare working for your body.
So I'm gonna walk you throughsome of the most important
signs.
I have seven, um, most importantsigns of progress that often get
missed when we are hyper-focusedon that math scale, weight.
(02:54):
Okay.
Just so you know, of course thisis gonna apply whether you're
trying to lose weight naturallyor with the help of GLP one
medications.
Even with GLP one medications onboard, sometimes the scale does
not do what we want it to do.
So either way, it's possible toplateau.
Um, so, so for those of you thataren't on medication, I don't
want you to think like, Ugh, ifI was only on medication, this
wouldn't be happening.
(03:14):
It totally does.
But when that happens, we do.
Just need other forms offeedback to keep ourselves
moving forward.
Okay, so let's dive in.
Number one, energy levels.
This is the first one I askclients about when they're
feeling stuck.
Are you crashing in theafternoon?
Do you feel sluggish or alertafter meals?
(03:36):
If your energy is more stable,if you're waking up more easily
or getting through the daywithout needing excess caffeine
or sugar to prop you up, that isa win, even if the scale hasn't
moved.
This is likely a sign that whatyou're doing nutritionally is
providing good energy,especially from a micronutrient
standpoint as well.
My clients, um, we try to get inmore fruits and vegetables, more
(04:00):
fiber, and so this is a major.
Micronutrient factor becausewhen we get those micro, so I'm
talking about like minerals andvitamins here, not just like
protein, carbs, fat, which areyour macronutrients, but energy
levels are often a result of themicronutrients that you're going
to see.
So you're going to see betterenergy levels with those kinds
(04:23):
of things.
Number two, clothes fitting differently.
So it's common for your bodycomposition to change before the
scale does.
As we know, muscle is more densethan fat, although it does take
a long time to build muscle.
This recomposition that willhappen with long-term weight
loss and strength training.
(04:45):
Um, if you are just simplymoving more, you're, you might
notice that your clothes arefitting better.
So even if you're like, oh, wellI haven't put on five pounds of
muscle, um, you know, in placeof those five pounds of fat,
because that's what we'retalking about, like when clothes
fit differently, but the scalehasn't moved.
What people are saying is you'vereplaced five pounds of fat,
(05:06):
which takes up more space in thebody, and you've replaced that
with five pounds of muscle.
And so then your body would besmaller per se.
Like if you were gonna takemeasurements and this is why
your clothes would fitdifferently.
This does happen over the verylong term, the body
recomposition, but you alsomight be seeing, um, changes in
(05:29):
like water weight distributionwhen you are moving your body
better and in, in differentways.
So it still can apply even ifyou're like, oh, but I haven't
put on five pounds of muscle.
Does that make sense?
Okay.
So pay attention just to howyour jeans button, how your bra
feels.
Whether your shirts sitdifferently on your shoulders,
those kinds of things.
It's not always about your waistsize.
(05:50):
Sometimes you'll notice thislike with shorts, like, um, you
know, diameter around yourthighs, that sort of thing.
Okay.
Number three, digestion andbloating.
Are you feeling less puffy orbloated?
Is your stomach settling betterafter meals?
These are signs that your bodyis responding well to the foods
that you're eating and that youreating habits are supporting
(06:13):
better gut health.
When you're focusing on fiber,and like I said before, I hope
that you are, you are feedingthe good bacteria, the good gut
bacteria that we want toflourish.
So all your fiber foods, whilemost of'em are considered
prebiotics, and that is.
Like food for the bacteria toeat.
So probiotics are the actualbacteria, but as opposed to
(06:36):
taking a probiotic in the formof a pill, the best way to
increase those good guys is toprovide a very fertile garden
with lots of food for them.
And that is coming from highfiber fruits and vegetable type
diet.
So when your nutrition is onpoint in this way, you are going
to have better digestion andless bloating.
(06:57):
You'll also notice this if youreduce your added sugars because
added sugar a.
Uh, can also feed sort of thequote unquote bad gut bacteria.
So when you make this kind ofshift where you decrease sugars
and you're increasing fruits andvegetables, you're just changing
what is being fed to thebacteria.
And so in that way, you willchange the flora or the, um,
(07:19):
just the array of.
The bacteria that are in yourgut.
Also, if you're taking a shortwalk after meals, if that has
been one of your new habits,it's going to improve digestion.
It might not be enough to like,quote unquote burn extra
calories.
So that habit might not besomething that will show up on
the scale, but you will feel thedigestion benefits.
(07:41):
So, um, it is meaningfulprogress.
Number four, sleep quality.
So this one might surprise you,but probably not because I bring
up sleep a lot in this podcast.
But when your nutrition improveseven slightly, you might sleep
more soundly, less waking up atnight.
Better ability to fall asleep orjust waking up feeling more
(08:03):
rested.
And this is because food affectshormones and blood sugar swings,
which affect sleep.
So the other thing that willaffect sleep is being overly
full at night when youdiscontinue doing that.
Um, a lot of my clients arelike, I just sleep better
because I'm not going to bedwith so much food to digest.
Like, there's just, when there'sso much digestion that needs to
(08:25):
happen, it interrupts yoursleep.
So, just from a quantitystandpoint, if you've been using
the hunger scale and you'restopping at enough at
dinnertime, and then you'reeliminating any of those after
dinner snacks That you're nothungry for, you're going to
sleep better.
So, um, really just watch forthat.
It's really just a clear signyour body is benefiting from the
(08:46):
changes that you're making.
Number five is habitconsistency.
I.
Are you showing up for yourhabits more often?
Are you planning meals moreregularly?
Eating when you're actuallyhungry instead of grazing or
getting out on more walks?
That consistency on whatever newhabits you are working on builds
(09:08):
results over time.
So even if it hasn't shown up onthe scale yet.
Don't underestimate it.
Bodies just take time to change.
And so look at things like, um,you know, a habit tracker and
give yourself credit for thosekinds of things.
And that's really these lastthree, that number five, and
(09:30):
then six and seven.
These are really like themindset pieces and honestly.
This is the part I think youjust don't hear on a lot of
these lists because a lot oftimes when we're thinking about
non-scale victories, we'rereally looking at like ways the
body is changing that doesn'tshow up on the scale.
But these last two are ways yourbrain is changing.
So number six, mood, mentalhealth and emotional wins is how
(09:54):
I titled this one.
Your emotional state is anotherbig indicator that you are
changing.
Are you less irritable?
Are you less anxious around foodor meal times?
Are you noticing fewer moodswings or negative self-talk?
These things are huge.
This is honestly one of the mostcommon things I hear from my
(10:15):
clients because we work so hardon the mindset piece.
Feeling more calm around food isan amazing non-scale victory.
Feeling like you don't have toeat it all right now, or just
any of those like abundant typefeelings around food where
you're like, I just don't needto eat this because it's always
(10:35):
available When that thoughtstarts to become natural for
you, you'll be amazed and feel,you'll just feel amazing.
Um, I will say some emotionalwinds are the ones that don't
show up in pictures andmeasurements, but they often
matter the most.
Like do you pause before eatingin response to stress?
(10:56):
Do you choose a meal that madeyour body feel good, not just
what was convenient or also.
Not just what you might considerdiet food.
I think this is really huge whenyou choose a meal that you know
is gonna fuel your bodyexcellently.
Even if before in your kind ofbefore times before working with
(11:16):
me or before listening to thispodcast, you were deep into diet
culture and you ate it becauseyou thought it would help you
lose weight.
That's a big difference.
Eating something because youknow it will feed your body
instead of thinking, this willhelp me lose weight.
That's a big shift in mindset.
Um, do you recognize that youwere full and actually stop
eating?
(11:36):
How many times has that happenedthis week?
That's, that's a big win.
These wins build trust withyourself and that is real
progress and will translate alsoto other goals my clients go on
to achieve time managementgoals, parenting changes, and
even employment changes based onthe trust they build with
(11:58):
themselves through their weightloss and building habit journey
that were challenging, butdoable.
These, these new habits, theywere challenging, but they
achieved them.
One of my all time favorite.
Quotes from one of my clientswas actually been a couple years
and I went and looked it upagain'cause I have it in my
notes from her session.
(12:18):
And, um, I copy and pasted itagain.
But, um, and she said I'mbecoming an emotionally stronger
person, which makes me happierthan being a thinner.
Person, and she was losingweight at this time, but
realized that the work she wasdoing on herself and trusting
herself and changing habits andgetting more confident, this was
(12:40):
all affecting her from a deepemotional level as well.
One side note to this section,if you are feeling.
More critical of yourself.
It might be time to focus lesson what you're doing wrong,
quote unquote, and just reallylook at all of these things that
you're doing right, because thelast one, number seven is what
(13:02):
I'm calling body respect.
This is a big one.
Are you treating your body with.
Respect, more respect than youwere before.
Even if you don't love it, howit looks right now, that might
look like choosing foods thatfuel you moving in ways that
feel good or simply not talkingdown to yourself in the mirror.
(13:24):
This isn't just mindset work,it's, it's also like behavior
change.
This is about becoming theperson that you want to become,
and that is.
From an emotional and likemental standpoint, right?
That's not a body changestandpoint.
Most of the people that come tome tell me that they want to
(13:46):
love their body more and theyjust start with not hating it,
which I know I, it's sad, right?
We don't wanna hate our bodies,and I don't, and I, I just, I
have so much compassion for youbecause I went through this for
so long and.
It's honestly this achievingthis is one of the strongest,
(14:06):
strongest predictors I think, oflasting success.
When my clients are like, I amloving what I'm doing for my
body.
I'm loving the way my body ismoving.
I'm loving the way that I'mcaring for my body, and you
know, they just really take toheart what I say, which is we
(14:26):
can't hate ourselves Then.
Like you cannot.
You have tried that.
I know you have because mostdiets prey on our insecurities.
That is not what I do.
I want to support you to createthe life that you want.
And if that life includes notthinking about food so much and
(14:47):
your body changes in response tothat.
That's amazing, right?
So we're not preying on yourinsecurities here.
It's not about like, well, ifthe scale doesn't move, at least
look at these other things.
Like really, truly, when we getthis body respect part down and
not try to hate yourself, thenum, you will be stronger.
(15:08):
You will be more emotionally inlike in a better emotional
place.
Self-loathing is not actuallymotivational.
It only works in a very, veryshort term.
And, and then we get sad again,right?
Because we still are in hate,and that is no way to live long
term.
(15:29):
Your body, all bodies are goodand beautiful, and your body can
do something.
Even if it can't do everythingright now, it can do something.
And so just start noticing.
You know what?
My body can like pick up thesechildren and make dinner for
them every night.
Like even if it's, even if it'snot like a, um, like a physical
task as far as like picking themup or carrying them, if you're
(15:50):
talking about kids or you know,doing some like physical
activity.
I also think about the way mybody moves around to like, I did
laundry and so I'm wearing cleanclothes and my body did that and
like.
Being able to like, walk aroundand, and make dinner.
So there's a lot of things thatwe do with our bodies that don't
have anything to do with weightloss.
(16:11):
And the more we can focus onthose achievements and those,
um, you know, just things that,that we can do, the more we can
focus on being.
At peace with your body, right?
And just getting out of that,hating ourselves thin.
And so when you notice, I'm kindof blabbing along about this
one, but what I'm trying to sayis when you notice this change,
(16:34):
when you notice that you'respeaking nicer about your body
to yourself, this is huge.
Regardless of what the scalesays, this will be the biggest
indicator of long-term success.
So if the scale hasn't movedthis week or for several weeks,
I want you to just look beyondthat, write down three to five
(16:55):
maybe of these ways I gave youseven.
You might be thinking of some ofthe other things that are
changing for you that maybe the,this, you know, this
conversation triggered, butwrite them down and notice and
really pay attention to thatprogress.
Because if you only measure yoursuccess by one number, you're
gonna miss a lot of these otherways and specifically these
(17:18):
mental ways that you're gettingstronger.
By creating different habits andthose changes that are
happening.
If you're not sure how to trackprogress outside of weight loss,
if you're like, none of thosethings apply to me.
Or even if you're just like, ah,it's just so hard, it's just so
challenging.
Um, especially if you feel likeyou're doing everything right.
(17:39):
But nothing's working.
This is where I come in.
I would love to help book a freeconsult using the link in the
show notes, and we'll talkthrough where you are, where you
wanna go, and what might begetting in the way.
And that my friend, is mysuperpower, which is seeing your
blind spots.
So even though you're thinkingyou're doing everything right
and I know you're doing mostthings, okay, so this isn't
(18:00):
about me nitpicking you.
I'm just saying you have blindspots.
And even though you thinkthere's nothing else you could
possibly do, give me a chance.
Let me take a look at yourbrain.
Let me take a look at your foodjournal.
Let me take a look at your, yourexercise.
I just made a couple of smalltweaks to one of my clients
that's kind of like she's, shewent through my full program and
(18:21):
now we're kind of in somemaintenance coaching where she
doesn't come every week and, Wejust made like a couple of tiny
tweaks to her, like breakfastand a little bit, just a little
tiny thing to her movement.
And she continued to drop.
She's like still at the tail endof her weight loss and
continuing to drop, um, youknow, half to one pound per
week, which is a great rate ofdecline, especially when you're
(18:44):
in those last, um, 10 to 15pounds.
So it does work to have someoneelse take a look at what you're
doing.
so do book that free consultcall.
And if you're on a GLP one oreven considering it, be sure to
grab that success starter kit Imade for you.
It really helps you get goingwith that because you're gonna
come out of the doctor's officewith just a prescription and
nothing else, and you're gonnaneed some day-to-day support
(19:06):
that your doctor is not equippedto give you.
So link for that is in the shownotes.
And remember what you eatmatters, but what you believe
about yourself matters.
More.
Thanks for listening and sharingthe Eat Well Think Well Live
Well podcast.
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