Should you weigh yourself? 📉

When you’re trying to lose weight (by which we mean body fat, as that’s what actually changes body shape), it’s important to find ways to measure progress. The scale can be a great tool to assess whether you’re making progress. However, the number the scale shows is JUST a number. It’s simply your relationship to gravity at that moment in time. It’s meant to be used as a data point to track progress over time.

If you decide to use the scale, you need to overlook the day-to-day changes you’ll inevitably experience. Scale weight is affected by lots of factors; food in your system, hydration, glycogen levels, hormones, salt intake, recent exercise, type of food you ate yesterday (diff foods can cause more/less water retention), etc. None of these reflect how much fat you’ve lost or how your shape has changed. Think about it, if you had the body you wanted and felt confident wearing anything, would it matter what that scale number was? No!

Data is king, and the more data you have, the better decisions you can make. It’s not good to rely too much on one method of tracking progress since all are subject to daily fluctuations that make it harder to view and interpret trends. Using things like body measurements and how clothes fit are useful ways to see if you’re losing fat. If you do use the scale, it’s better to take regular readings, then average them for the week or month and compare to previous averages to see the overall trend.

Should you weigh at all? First ask yourself, what’s your relationship with the scale like? How much power do you give that number to define how you feel for the rest of the day? Are you thinking about all the factors influencing that number? If you find it hard to overlook fluctuations, dread the scale, or let the number impact you emotionally then no, it’s probably not a good option right now. Use other progress markers like photos, measurements, how clothes fit, performance, mindset shifts, and confidence changes instead. If you like data and know the scale will fluctuate and that doesn’t faze you then go for it!

🤗
xx

Menopause misinformation… 💁🏼‍♀️

Menopause Misinformation Is Out of Control. It’s the latest trend – everyone is suddenly a menopause specialist. Social media fitness ‘experts’ are overcomplicating menopause, health, and fitness, and using women’s vulnerability to sell unnecessary products.

What does the science actually say?

⁃ Hormone therapy may help with symptoms, but it won’t build muscle. Lift weights, but not necessarily heavy ones. Resistance training to failure works, whether that’s heavy with low reps or light with high reps.

⁃ All exercise is good for health. Cardio remains important during and after menopause. Don’t skip it in favor of just lifting

⁃ Weighted vests? Not needed unless you like them. There’s no solid evidence they help build muscle just by wearing them while walking which is the current trend.

⁃ Calorie deficits still work. Menopause doesn’t break biology. Your calorie requirement may change, but fat loss still comes down to a calories deficit consistently, over time, and patience.

⁃ Glucose and cortisol spikes are normal and necessary if you’re healthy. You don’t need to monitor or control them.

⁃ Your liver and kidneys detox your body. No magic food, drink, or cleanse is needed. Eat nutritious meals with enough protein and fiber.

⁃ Menopause supplements? They’re unregulated and untested and most don’t do much. Many have too little of anything useful to matter.

⁃ Biohacks like cold plunges and red light therapy sound exciting, but there’s no strong scientific backing. Save your money

You’re not broken. Your body still responds to exercise before, during, and after menopause. Pick a routine you’ll stick with. Fat loss and muscle gain take time so stay patient.

There’s no magic diet, workout, or supplement. If a message sounds overly complicated or too good to be true, that’s a red flag. And usually the person giving that message is selling something.

The boring basics work. Consistency is key. Patience is paramount.

🤗

Xx

I’ve blown my diet.… 🫣

When you’re trying to lose weight we often conflate ‘healthy’ foods as automatically
helpful for weight loss. With the weather a little warm (at times) at the moment you may be craving an ice lolly or two. You may even have two or three and then find yourself feeling guilty for having succumbed to the craving and berate yourself for being really ‘bad’ and blowing your diet. Or you may think you’re being very virtuous and avoid the ice cream and have what is perceived to be a ‘healthy’ snack of dried fruit (mango).

In reality in terms of calories the ‘healthy’ snack in this example is actually worse ! Yes the mango does have more micronutrients, but that doesn’t mean the ice cream lollies are a bad option. Of course the ice cream lollies are high in sugar but sugar isn’t inherently bad either (and the mango is even higher) and they have the same
amount of protein. In reality you’re unlikely to eat 3 ice lollies in one go anyway so you’d in fact be consuming even fewer calories!

Overall calories are what count if you’re trying to lose weight. You need to be in a calorie deficit to lose weight so in that scenario the ice lollies are the better option. Especially if you’re eating a balanced diet and getting the other micronutrients in your other meals.

Emotional well being is also important and depriving yourself of foods you enjoy and instead choosing the dried fruit under the misguided impression that it’s a healthier option or because it’s marketed as ‘a healthy snack’ isn’t good for long term sustainability or a healthy approach to food.

Personally I’d choose both on different days – and I’d include them in my calories. The dried fruit is brilliant and does make a great snack option (as long as you’re aware of the calories) but on warm days an ice cream lolly or two is definitely required! 🍦 🤗

Xx