🟣 Eff the scale

I’ve been coaching close to 7 years and I swear I see the same diets are recycled with different branding

What used to be cutting carbs with Keto went out of fashion, is now back as carnivore

What used to be “eating clean” is back as a “whole food diet”

What was “intermittent fasting” is back as “one meal a day (OMAD)”

But all these diets have ever been are trends 

And following trends will always keep you one step away from the principles that actually work for fat loss

The science of what sees fat loss is the same today as it was 7 years ago

For fat loss, you need to be in a calorie deficit 

You achieve the cazza d by manipulating calorie intake and increasing calorie output via upping activity

Then prioritising protein and plants helps hunger not fuck you over while supporting mass reductions coming from body fat, not muscle

Beyond that? Low carb vs low fat. What supplements to take. When to eat your meals. Is mostly noise and down to personal preference.

The biggest challenge that sees people either succeed or fail with their fat loss comes down to one thing…

Adherence.

And with that kinky little bugger? Something I speak about that fucks people’s adherence, probably more than anything, is the damn fucking scale

This silly bit of plastic has destroyed more fat loss journey’s than Crispy Cream ever has

Because how often do you find you’re doing alright?

Tracking food…

Smashing training…

Yet when you wiggle onto the scale that absolute todger says “nice try, fucker” with a 2lb increase

Resulting in a violent crash of moral driving you towards a chocolate-coated sulk

Building a better relationship drastically improves your chance of losing fat and keeping it off because when you give less fucks about the scale? I am willing to bet my right arse cheek your consistency, and therefore results, steps up and with it.

And these are the exact things we work through within our coaching, which will help if you’re currently battling with the scale: 

Shift perspective to see the scale as data, not validation

The scale is literally just measuring your relationship with gravity. It WILL fluctuate daily because of factors external to body fat (the thing you care to measure). 

Over 2-3 weeks of average weigh-ins, where you’ve weight 3+x/week will give you a more accurate idea if things are wiggling. 

If they are? Sound. 

If they’re not? Know you’re not a shit bag. Just check other data and if in a plateau, adjust calories and/or steps to get shit moving again.

Quit relying on just the scale

“I can feel my clothes getting looser. I feel stronger and fitter. But the scale has barely budged I suck”

GIRL.

If you’re seeing measurements change and feel composition changing - fuck the scale. As you’re likely loosing body fat while building muscle mass, especially if you’re just starting your lifting journey.

So take measurements. Progress pictures. These are more telling than the scale.

Question what you actually want from the scale to drop

If what you cared MOST about was being your goal weight, you’d chop off your leg.

But weirdly, you’ve not done this yet.

Because the scale weight isn’t what you actually give fucks about.

What you give a fuck about is how you feel in your body. So focusing more on how you FEEL over the number again comes up trumps.

Process > Outcome

If you’re letting every scale flicker send you into an emotional spiral of doom… you’re fucked.

Because if you are looking to drop a substantial amount of body fat you are signing up for months (minimum) of a cazza d

And if all you can focus on is seeing the scale move or think how external things are changing? You’ll find that motivation drip out of your booty-hole within a month.

Shift your focus to judging the success of your week on if you hit your training, stuck to calories, stuck to the promises you made to yourself

Do that and I pinky promise this journey feels a lot less restrictive & becomes fulfilling when you’re working towards the life you’re building.

If you’re ready to start building that life, and it not feel as painful as rubbing your arse with sandpaper,

You can start with the Bits App on our 7 day trial here:

JOIN THE BITS APP

Or upgrade to our 1-1 coaching where you adopt us in your pocket to talk you through every scale wobble so it no longer is a thing you give your fucks about :)

Join the 1-1 coaching team: 1-1 Coaching

Big love

Rachel