Don’t Let Your Weight Define You

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Happy Thursday!

Today’s topic = the dreaded scale.

It’s not uncommon to weigh yourself often if you’re concerned about your weight, or even just curious. I have to admit. I used to weigh myself every single day, and I got a little obsessive about it at one point. I never quit eating or anything crazy because of what I saw, but I let those numbers spin around in my head all the time. Do not do this to yourself. The number on the scale is not everything.

Things that are more important than your weight:

1) how you feel

2) how your clothes fit

3) what you are putting in your body

4) your exercise routine

Now I’ve gotten to the point where I’m not concerned about the numbers on the scale, but focus more on how I look and how I feel about my body. I do believe it can be helpful to weigh yourself 1-2 times a week to stay motivated (if you’re aiming to lose weight) and make sure no drastic changes are happening in the wrong direction. Don’t freak out about a 1 or 2 pound weight gain one day. Our weight fluctuates a lot with food/fluid intake, and even at different times of the day. If it keeps creeping up every day though, then you may need to reevaluate what you’ve been doing. It’s usually recommended to lose about 1-2 pounds a week (of course this can vary depending on the person). The more you weigh, the easier it is to lose, but dramatic weight loss is not recommended.

Pay attention to how your clothes are fitting and your ability to be active on a daily basis. If you are huffing and puffing after you walk up a flight of stairs, maybe you’re not quite as fit as you thought. Skinny does not equal healthy, peeps. Even thin people need to exercise, because remember, it’s what is going on inside that matters most when it comes to your health.

Again, don’t worry so much about that number. (I’m going to keep saying it) It’s great to have a goal weight in mind if you’re trying to lose weight, but don’t forget that it’s a slow, gradual process. “It’s a marathon, not a sprint”. So be patient. Focus on what you’re putting in your mouth. Remember FOOD IS FUEL. You need food (AKA energy) to live, play, run, walk, sleep, breathe, or do anything. My recommendation? Eat REAL food; incorporate fruit, veggies, whole grains, healthy fats, and lean protein into your meals and snacks. Get some variety in your diet so you don’t miss out on any important nutrients! Also, indulge in a sweet treat every now and then because you deserve it. ; )

I’m gonna hit you with a tiny bit of science real quick. There are several factors that make up your metabolic rate, or how many calories you burn throughout the day. FYI: your body burns calories 24/7 just to function – to breathe, pump blood through your body, digest food, etc. The only factor you really have control over is how many calories are burned from physical activity. The more activity you do, the more calories you burn. Simple as that. In order to lose weight, you need to burn more calories than you consume during the day. Make sense? So, try to find little ways to be more active throughout the day, even for just a short time (besides your 60 minutes of planned exercise). Walk around a little more at work. Take the stairs instead of the elevator. Park far away when you’re running errands. Try to get 8-10,000 steps on your step tracker. Play with your dogs. It can be anything.

Yes, the rumors are true: muscle weighs more than fat. So if you’re gaining weight according to the scale but your clothes are fitting better? You’ve probably gained lean muscle mass, which is exactly what you want! FUN FACT: Having muscle actually boosts your metabolism. The more muscle mass you have, the more calories your body burns AT REST. That’s right- while you’re doing nothing! Granted, you have to get in the gym and lift some weights to build those muscles, but that’s a pretty sweet benefit if you ask me. That should motivate you to work a little strength training into your routine if you’re not doing so already. Cardio torches lots of calories while you’re doing it, but strength training burns calories AND builds muscle, which will help you burn more calories even after your workout is over. So make time in your exercise routine for both!

Scared to lift weights? For my next post I’ll tell you how I got started with my weight training routine and why I’ll never go back.

I will leave you with this bitchin’ recipe for energy bites that I make all the time {courtesy of Gimme Some Oven’s blog} – it’s a combo of some of the best ingredients ever all in one delicious bite! They are dangerously good.

No Bake Energy Bites

Ingredients:

• 1 cup old-fashioned oats
• 2/3 cup toasted coconut flakes (if you don’t like coconut flakes, I use crushed up Special K protein cereal)
• ½ cup reduced fat peanut butter
• ½ cup ground flax seed
• ½ cup mini dark chocolate chips
• 1/3 cup honey
• 1 Tbsp. chia seeds
• 1 tsp. vanilla extract

Instructions:

• Combine all ingredients together in a medium sized bowl and stir until thoroughly mixed. Cover and let chill in refrigerator for half an hour.
• Once chilled, roll into balls of whatever size you would like. (About 1” in diameter). Store in an airtight container and keep refrigerated for up to 1 week.
• Makes about 30-35 balls.

These are a great afternoon pick me up, and pre- OR post-workout snack! I hope you love them!

I’m heading to the lake for the weekend, so talk to y’all in a few days! Enjoy your weekend!

eat well. live well. be happy.

Shanna

#wellnessforthewin #weight #scale #workout #strength #muscle #calories #energybites #happy