Daily Fluctuations in your body weight?
Focus on the trend, not the single day: Your weight bouncing around on the scale is driving you crazy? Breathe, these fluctuations are absolutely normal! Daily fluctuations are influenced by countless factors beyond your control for example:
- – you had a big dinner yesterday
- – you drank more water during the day (or your period is on/or approaching)
- – you had a very intense workout yesterday night
- – you have some constipation
Instead, track your weight daily over at the very least 4 weeks to identify trends.
Ifthe trend deviates from your goals, then adjust your nutrition or consistency (areas you can control).
There is no need to get stressed by the daily jumps, focus on the big picture.
The scale gives you a simple data point, a screenshot of today that doesn’t mean anything in the long term as it’s just one number.
One Night Out Won't Ruin Your Progress
Had a fun but indulgent night? One extra slice of cake? (yes you can have cakes, read more here) It’s ok, seriously.
Thinking one dinner & drinks can undo weeks of progress is like believing missing one green light ruins your entire day.
Just as a car with no gas doesn’t require you to buy a whole new vehicle, one night won’t magically erase your weeks long efforts.
Here’s what you can control:
- Calorie cycling (more here): If you know a night out is coming, eat strategically throughout the week to allow more flexibility.
- Moderation: Enjoy the company without going completely overboard. One less drink or a smaller portion can still satisfy your cravings without derailing your goals.
- Get back on track: The day after, simply return to your regular diet. No need for self-punishment! Progress isn’t linear, but consistency and small breaks get you there sustainably.
Busy Doesn't Mean No Time for Fitness
Life can be unpredictable, but that doesn’t mean your workout schedule has to be. Unexpected events pop up and that’s unavoidable, but you can control your own schedule to prioritize your health.
Exercise isn’t just about aesthetics: it’s crucial for long-term well-being and mental health.
Short on time? No problem! Here are quick options:
- – Walking is a great exercise and you can do that while listening to my podcast!
- – Bodyweight exercises (you don’t necessarily need a gym) – squats, lunges, push-ups, calf raises are all useful, time-efficient and ready to do practically everywhere.
Are you truly busy, or mentally busy? Be honest here. We often trick ourselves into believing we have no time when distractions easily fill our available minutes. Take control of your mental space and prioritize yourself (and your future self!).
You can’t control your environment, but you can control your response. Look at the perspective over limitations!
Motivation Is an Action, Not a Waiting Game
Don’t wait for motivation to strike like lightning. It usually comes after you start and experience progress.
Focus on action – do something, anything, and let the momentum build.
Results bring motivation, leading to more action and better results. Don’t wait for something that won’t arrive unless you make it happen (how to get motivated? Read more here).
Awareness: your very own super power
Awareness is the most important aspect to cultivate. When you’re aware of your thoughts, feelings, and surroundings, you can make informed decisions and understand what is going on at least inside of you.
being aware doesn’t mean you can change what is still outside of your control but you can change the way you react to that
This takes practice, but it’s worth it. Instead of spending energy on endless reasons why you can’t, focus the one action that empowers you to move forward. The choice is yours, and awareness fuels your ability to make it consciously.
When you’re facing stress be in your fat loss journey or in life ask yourself this question:
What can I control about this?