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Stay the course. Be patient. Don’t give up.

If you’re doing everything right and the scale isn’t moving, don’t give up. If you give up now, you won’t get to the change that’s right around the corner. Most people quit too soon and then say that the program didn’t work. If you quit after a couple of weeks, you didn’t allow the program to work. This is not an overnight process.

Be patient. Keep putting in the work. Believe in yourself. If weighing yourself daily is triggering, weigh yourself once a week. Sometimes, the most difficult behavior to do is to keep eating well and moving your body when you don’t see the scale move. You have to keep doing it anyway. If you're not already taking monthly photos and body measurements, start including those in your metrics as well.

While the scale may not be moving, focus on strength and how you feel. Are you getting stronger? Can you lift more weight and do more push-ups? Are you less fatigues after working out? Are you feeling better in the mornings because you ate well the day before instead of feeling sluggish and bloated from overconsuming sugar and ultra-processed foods? Are you sleeping better? Do you have more energy? If the scale didn't exist, would you wake up high-fiving yourself every morning because you FEEL better?

Focus on all of the positive outcomes of eating better and moving your body. Avoid the desire for a quick fix or something drastic like severe calorie reduction, food group restrictions, or excessive exercise just to see the scale go down.

You WILL get there. Just keep going.


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