Disclaimer: Always seek the advice of your physician before starting or altering any exercise or dietary plan.
Are you a slave to the scale?
We all like to know if we have gained or lost pounds, sometimes to an excess! Then when that contraption (the scale will be called this throughout) that holds us hostage doesn’t show what we were hoping it would, we get down on ourselves. It can really affect your mental health and set the tone for your day.
Does this sound familiar?
Why do we allow this to define who we are? Or whether or not we are a success or in some cases even worthy?
It is important to have a basis when you start the 120 Healthy Living Exchange. I do encourage you to weigh yourself, but even more important, in my opinion, is to measure yourself also.
When you weigh yourself, make sure it’s the same time of day, this is very important for accuracy. I always weigh myself first thing in the morning, right after I go to the washroom, before I eat or drink anything, and with as little or no clothes (keep in mind if you start weighing yourself with nothing on or the bare minimum to continue that throughout). By weighing yourself first thing in the morning, your stomach is empty, you likely don’t have any, or a smaller amount of water retention (swollen feet etc.).
If I weigh myself later in the day, I’m 2-3 lbs heavier! I like the lower number WAY more. I’m all about the bonuses!
So, tomorrow morning, get up, get naked and weigh yourself. You will then have your basis weight. Then put that contraption in the closet and don’t step back on it for at least 1 week or 2 weeks. Set a goal of when you will weigh yourself e.g.: every Wednesday morning or every second Friday, whatever works for you.
I like Fridays, only because I find it harder to eat ALL healthy on the weekends and that way I have a week to get rid of any extras. LOL there my secret is out.
We all like to see that contraption go down (or up if you are gaining weight). It is how society in general has told us whether we are “worthy” in so many ways. Advertising edits all our little imperfections out of the pictures, the tummy bulge, the saggy arms, they thin out the models hips r make them curvier, even on plus size models (I HATE that term) And we seem to think that we should look like that? Hmmmm…. but they aren’t real, they have been edited to look “perfect”. Perfect is an ideation that the world of consumerism has put on us. It’s not real!
People are real, those models are real without all the editing. Everyone has a tummy bulge when they sit down, some of us just have a bit more cushioning that others, all our thighs look bigger when we are sitting with our legs flat on a surface (Notice model’s legs are always raised off whatever they are sitting on?)
Measuring is my favorite! Even though the tape measure isn’t where I want it to be yet! That contraption might not move in two weeks, but I measure and VOILA I lost inches. I would much sooner see 3 inches gone then 3 lbs. I know for a fact then I’m getting results. The more places you measure, the more inches gone, all those little bits add up.
I recommend again that you measure about the same time of day and with as little or nothing on, trying to stay at the same point on each measurement. Some weeks I only see a difference of ½ inch total, but that’s ok! Like we keep saying, you aren’t going to have a huge, fast transformation.
So how and what do you measure?
First of all, if you don’t have a softer tape measure than the one in your toolbox, go to the dollar store or a sewing store and buy one. Mine goes from my sewing room to the bedroom (where I measure) to my knitting bag, so it can totally be a multiuse tool! It doesn’t have to be fancy or expensive.
Decide if you want to measure yourself, or if you have a partner/spouse/ friend to do it for you. Whichever you decide try to stay consistent as you will likely get different readings.
What to Measure? Depends on your own preference, but I would suggest the following for sure.
-chest (at largest point)
-bicep (left and right)
-waist (across belly button)
-hips (across top of pubic bone)
-thighs (largest point)
Extra points to measure: (Optional)
-ribcage (where your bra band sits for women)
-upper chest (right under underarm)
-abdomen (largest point between belly button and pubic bone)
-natural waist (my natural waistline is actually about 2 inches above my belly button)
-calves (left and right at largest point)
The more places you measure, the more inches you will see going away. The scale may not move, but the measurements could tell a different story! If they both go up, then you need to re-evaluate what you’re eating, or if you’re exercising, and for women what time of the month it is. Make the necessary exchanges in your diet or activity level so that the next time you have results.
I challenge you to print off the Measurement chart provided below and start first thing tomorrow morning, and only step on the contraption and measure a maximum of once a week (two weeks is better). If you would like a copy of this chart, join our mailing list and we will send you a copy.
Another great way to see your results over time is to take before and after pictures, take one when you are starting out and then one every 3 months and you will see the great progress you are making.
Let us know how you’re doing! Comment on this post, email us or connect with us on our Facebook support group. We love hearing from you. Our FaceBook group can be found at www.facebook.com/groups/971130139764831/
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Take care of yourself, no one else is going to do it!
Mark & Shelly
Join me on my journey into minimalism and healthy living.