How to Reset If the Scale is Up
Post-vacay is when the scale scaries can hit hard but what we can’t let it do is insert sh*tty emotions into our body.
Today I’m reminding you that weight loss is 2 steps forward, 1 step back. And when we get better at dealing with those backward steps, it actually moves us closer to our goals. So whether you had a vacay protocol, ended up eating your face off and drinking a ton of wine, or stuck to your protocol but still saw the scale go up, you can still get back to your awesome self!
You do NOT need to reach for the nearest juice cleanse or fast for 36 hours. All you need is my 6 sexy strategies to reset post-vacay and you’ll be right back on track!
1. Weigh Yourself
If you suspect that you gained some weight or the scale might be up, I want you to come home from your trip and get your booty on the scale (if it's the afternoon or the evening and you usually weigh yourself in the morning, just weigh yourself the next morning).
Now, you're not going to want to do that at all. You’re going to want to put it off for a few days but you need to get your booty on that scale. Remember that the scale has ZERO power over you (listen here for a reminder about that!). The scale is neutral and doesn't mean anything about you. It doesn't get to insert feelings and sh*t ass emotions into your body.
When you do rip the bandaid off, you might even be pleasantly surprised.
2. Remind yourself why you’re at this number
If the scale is up, you didn't necessarily gain pounds of fat on your body. Your inclination might be to feel disappointed, but remember that there are a lot of reasons why you are at this number. Weight loss is not linear. If you're losing weight, it’s two steps forward, one step back, so it could just be the nature of it. I always recommend the Happy Scale app because that lets you see how you are losing weight over time and helps you look at that aggregate data.
The scale might be up because you went on an airplane and that caused a lot of inflammation. Maybe you didn't sleep great on vacation or move your body as much. Maybe you drank a lot, or didn't drink enough water. It could be because you were eating your face off and that was on purpose. What’s important is finding out the “why” behind the number (or your best guesstimate) and not beating yourself up about it - there's no room for that.
3. Hold space for negative emotions
If you have any disappointment, shame, anger or frustration in your body, hold space for that. It's okay that you’re disappointed. You’re just having a thought that's creating the disappointment. What is that thought? Could you gently switch it?
Of course you're disappointed because the scale's up because you've been trained for so long to be disappointed with that outcome. But we don't have to feel disappointed. We can instead feel in control and empowered if we want.
We're conditioned to be mad and roll our eyes at ourselves and beat ourselves up. Instead, I want you to just love yourself in the disappointment. They call this “name it to tame it” - that means rather than trying to whack-a-mole the negative emotion, you acknowledge it and welcome it in. Doing that will get you to where you want to go way faster than anything else.
4. Notice your brain suggesting diet brain things
Your brain is probably going to suggest a juice cleanse or a 36 hour fast or a [insert some other bullsh*t]. But don't be mad at your diet brain. Simply notice it going back to old habits and acknowledge that.
“Oh, of course you’re there, diet brain! You’re so crazy - why do you do all this?!”
It is what your brain wants to do but it’s not what you're going to do.
5. Go back to your regular plan
Go back to your regular protocol, your regular Yummy Mummy mat. Yes, you’re going to want to do something more drastic but guess freaking what? You are going to get the relief within 24 to 72 hours that you were so desperately seeking from that cleanse you wanted to do. And you know how that cleanse ends - with a pizza and a bottle of wine on Friday night. Remind yourself that you love your plan, that this is supportive and that you will get the relief that you were seeking.
6. Remember the future
This is just one day in time, one moment in time. You will return right back to your sweet spot, you just need to open up your eyes and open up your perspective.
And if you're feeling kind of gross when you come back from vacation, I do recommend changing your physiology. Now, how do you do that?
Lots of different ways! You can move your body, take a cold shower, get some sleep, or drink a sh*t ton of water. There are a lot of ways to change your energy. For me, it's movement, it's dancing, it's sweating. That always makes it easier for me to access thoughts that are going to help me get right back on plan.
Do you still have questions about handling vacations or what to do when the scale goes up? If you want to know more or have any other topics you’d like me to cover, send me an email at laura@lauraconley.com - I would love to hear from you!