Ep: #65 Don't Let Scale Drama Get You Down In 'Weight Loss'

Faye Casement Author

Jun 01, 2023 |

Ep 65 - Don't Let Scale Drama Get You Down In 'Weight Loss'

"Drama Drama Drama... " can you name the film that comes from?

Let me know in the chat.

If you have worked on ‘weight loss’ you will be only too familiar with the drama that can arise when you step on the scale.

You’ll have likely done the scale dance… where you ensure you are stripped down… been to the loo, stood on it, got off it, moved it around to try and find the ‘best position for success and then sulked when it was not playing nicely.

You have likely smiled with glee, got frustrated, and sobbed as your efforts went unrecognized by that bathroom devil! I know I sure have.

You do not have to weigh of course. You don’t have to even be working on releasing weight if you don’t want to. You could be focusing on habits or other non-scale victories anything goes as this is your journey but if you are going to weigh I want to help you work on your relationship with the scale and reduce scale drama.

Because yep… that's right...you have a relationship with the scale too. Like any relationship, there is a story behind it and that's what needs to be explored, told, and re-written if necessary.

Let me know what your takeaways are from this episode in the free Facebook group or if you are a member the Members support group? Leave a #gem plus your comment. Likewise got a question the group is the place to be for community and support.

Super quick intro, as usual, I am Faye Casement. I am a Certified Life Coach and I want to help you ditch diet drama and find more joy in the weight loss process with my simple food & life freedom method the Triple-A-Way™️ because you deserve to feel amazing inside and out.

Did you figure out where the quote is from yet?

It was 'How To Lose A Guy In 10 Days' one of my favorite rom-coms.

In typical rom-com style. Boy meets girl, girl tries to lose boy. The story unfolds with twists and turns. They get their shit together in the end.

It’s the same with 'weight loss'.

We find ourselves carrying a few extra pounds.

We try to lose the extra pounds.

There is typically ups, downs, and drama lots of drama! Some tears and laughter along the way.

Sometimes we release the pounds and sometimes we gain them.

How the story ends though is always up to you. YOU are the writer of your life movie.

Will you be the star lead? The heroine or the villain? Are you a supporting act or a protagonist? Or are you not really playing a role in your life at all like an extra in the movies?

It is all up to you.

But what if we can release the drama?

What if we can release not only 'weight' but take the temperature out of the self-judgment and drama, especially around that number on the scale?

What is your story?

In the membership, I take my ladies on a journey. Simply put from where they are now, to where they want to be.

This week's Backstage Membership Extra is a workbook to help the members identify their relationship with the 'scale'.

As a sneaky peek, we are going to dive into questions like

Should you weigh or not?

If so how often?

Where are you now?

How do you feel when you step on the scale?

We'll also dive into where do you want to be. What is the dream scenario?

If I had a magic wand.. bibbidi bobbidi boo... what would happen?

Not worrying about the numbers?

Breaking free of the scale and not weighing?

Being able to hop on and matter of factor assess with love?

There is no right or wrong. Your journey remember.

Exploring the story behind your relation to the scale can help you understand what might be going on emotionally or mentally as well as physically.

The art is then to use mind-nijary techniques to keep working on your goals/dreams and maintaining progress without succumbing to discouragement, feelings of failure or letting negative thoughts become ingrained beliefs.

By exploring your story, you can ensure your focus shifts from trying to control outcomes that sometimes are not in your control to creating positive habits for life, such as, developing healthy relationships with food, exercise, and yourself.

In other words: #DitchDietDrama (#findyourjoy) & create 'weight loss' with love!

Why You Need To Work On Scale Drama

Even if you are working on non-scale victories only and not weighing. Our biggest saboteur is judgment.

So what happens if we don’t work on that judgment? What if we let it fester like mouldy old cheese?

You are going to feel really bad about yourself and your progress. Self-doubt and negative self-talk will likely become the norm. It’s like having a bully on our shoulders all the time pecking your head about how you have not done enough, that you ‘should’ not eaten x y z.

When you work on ‘weight loss’ from this mindset it's hard to make real progress and sure as hell it zaps your joy!

You could find yourselves making excuses and generally procrastinating on progress because the mean girl on your shoulder makes you feel so bad you have to tell yourself little lies to feel better or you feel the need to avoid working on your 'weight loss' as you feel so bad.

Your whole mood for the day could be impacted by that moment, what could that lead to, distraction at work, arguments with partners, snapping at the kids?

The misery you feel can lead to you feeling like you have to restrict yourself in some way or worse your relationship with food gets so bad your eating becomes disordered

All of the above knock into your self-image and self-love and we do not want any of this.

Overcoming Scale Drama

Let's run through some key decisions when it comes to overcoming scale drama.

Decision No 1 - To weigh or not to weigh.. that is the question!

As said earlier, if you are in my world you do not have to weigh yourself.

This is not like any 'weight loss' club you have been to where you turn up and get weighed and measured for progress.

We do not go around the room commenting on numbers on the scale as 'weight loss' with love is so much more than that but you can share your numbers if you want to.

In my own journey, I have had times when I have weighed daily, weekly, monthly and not at all. There have been times when I felt confident that no matter what the scale said I was able to maintain my happy, and then there have been times when I felt even with my mind ninjary techniques I was not in a place to deal with it and so didn't.

You always have a choice and options but I appreciate after years of being mindful of your 'weight' you may find this hard to believe right now. It is possible also you have a very difficult relationship with food, weight, weight loss, weight gain and your body as so many can suffer with disordered eating, eating disorders and body image.

No matter where you are in this spectrum you can work on it.

Decision No 2 - When?

If you decide to weigh in, it is important that this becomes a matter of fact action. Not a 'do or die' situation. Recognise, if there is a lot of emotional heat and charge around the scale and the impact this has on you.

What works for you? Is it daily, weekly, monthly or not at all? Is it morning or evening?

It is typically better to pick a consistent time bearing in mind our weight will fluctuate naturally based on the time of day.

Personally, I weigh in the morning once a week at the moment on a Sunday. But I may go back to daily weighing as I have remembered recently that my body and the scale does not correlate necessarily with what I have been eating or how I have been moving and I can see delays as my body starts to settle into new habits or due to hormones this way I could get a trend instead. But only as a data point for interest.

One of my members summed it up nicely when she said if you are going to weigh it should be a tool in your accountability toolbox but not the only one. I loved that!

We can sometimes put way too much thought into this and also notice if you are trying 'play the system' or why you are choosing those days with lovin curiosity e.g. maybe you have thoughts like:

"I will weight on a Friday, so that I feel more motivated not to break my 'diet' over the weekend"

"I will weigh on Monday's so I can see how much damage I have done"

"I will weigh in every day so I can track my weight closely and make sure I'm not gaining any weight back"

The patterns we chose, the reasons for them, the language we use can impact our emotional health.

Let's work on changing the story to one of progress and loving kindness.

Decision No 3 - Who Are You Really?

Who do you want to be? What do you want your life to look like?

I always recommend focusing on process goals not outcome goals. Do you want to be someone who eats more veggies, moves their body more? What actions do you want to take 'from love'?

The scale is a mechanical/electrical device that gives you some data.

We have been conditioned in some cases for too long to attribute our worth to what the number says but you are so much more than the number on the scale so how can you capture that instead? Whether it be non-scale victories to do with health & well-being or something else?

Decision No 4: What are you making this mean about YOU?

How you interpret that data is what is critical. It's easy to get discouraged when the scale doesn't appear to be on your side, but you can use mind ninjary techniques to step out of self-judgment and loathing and back into love. The scale going up or down does not change you or your worth.

Decision No 5: How can you weigh with love and compassion?

If the scale does not reflect what you were hoping for, don't panic.

Take a step back and ask yourself: What else has changed? Maybe your clothes are fitting differently or you have more energy to do activities that weren’t possible before. It is important to focus on tangible progress and successes too instead of getting caught up in numbers.

If negative thoughts come in look to observe them and reframe them.

Round Up

OK, that's it folks.

Tell me what's your story? How do you relate to the number on the scale? How are you showing up with love and kindness for yourself on this journey? How are you working on releasing diet drama from your life and finding more joy in your journey towards health & wellness. What will you be trying out of this week's show?

Don't forget join the Backstage Pass today to get this weeks resource all about overcoming scale drama

See you next week!