Speaker 1: 0:01

Hey there, and welcome to the Healthy Hot Mess Mom podcast. Are you a frustrated mom trying to navigate the maze of diet and fitness trends, only to give up before you even start? Do you wish you could stick to healthy habits, have more energy and finally feel confident in your own skin? Are you tired of telling yourself this is the year I'll get healthier, only to find yourself back at square one? Well, you're in the right place. I'm Rebecca, a health-obsessed working mom of two littles and a self-proclaimed hot mess mom. In this podcast, I'm here to help you cut through the confusion and discover practical ways to become the healthiest version of yourself, no matter how chaotic life gets. We'll dive into staying consistent with healthy habits, fueling your body without feeling overwhelmed, and making mindset shifts to keep you motivated. You'll learn to enjoy moving your body, lose weight and feel more energized and confident than ever before. Remember, it's all about progress, not perfection. So grab your iced coffee and let's get started on this journey together. Welcome to the healthy, hot mess mom community. Hey there, happy monday, and Welcome to the Healthy, Hot Mess Mom community. Hey there, happy Monday, and welcome back to the Healthy Hot Mess Mom podcast. Thank you for tuning in with me another day. I hope your beginning of your week is going off to a great start and today, because we are like officially into summer, I want to do an episode called Ditch your Scale. And I don't mean that in the sense of like never weigh yourself, never monitor things, Because if you've listened to this podcast before, I'm all about goals and you know small progress leads to big results. So I think we get caught up on this weight number and I've done like chats about this before. But recently I've put on like a full on like mission to stop stressing my weight on the scale and really focusing on building strength and just that little mindset shift instead of like looking at a number on a dial every day, looking for it to go down and then not seeing the result, or seeing major fluctuations every day and getting super upset, super depressed, getting in your own head. It derails your progress. All those things.

Speaker 1: 2:10

I decided to invest in a body fat scale. Now, yes, it does give me my weight, but it's giving me a much deeper picture of what's going on in my body, and this is why I think it's so important. So you can basically weigh the same thing but your body composition can be completely different. So what that's going to mean is getting in smaller clothing, having a healthier body, smaller BMI, smaller waist to hip ratio, which is good in regards to long-term health and focusing on how much muscle mass I'm putting on. So, even if the scale goes up, I'm able to see a direct correlation to the work I'm doing in the gym and the number on the body fat scale going down. So for me, I've gotten rid of the regular scale, Even when I get on my body fat scale, which I'll go through, which one I purchased in a little bit the only thing I'm focused on is what I'm gaining, what muscle mass I'm putting on.

Speaker 1: 3:15

If you're listening to this, I'm assuming you know you're done having kids, maybe you're in your 40s, maybe you're premenopausal, maybe you're menopausal and if you are over that, like 35 year old, like hump, we start losing muscle mass year after year at a pretty like quick decline If we are not working on keeping it, at keeping in the gym, putting lifting the weights, putting in the time to build your strength. So I'm just like so dedicated to that right now. And if you're listening to this and you're super frustrated that the scale is just not moving, the mental shift of getting rid of a basic dial scale where you know we're women, we have menstru cycles, our water fluctuates pretty much on the daily. You can eat a piece of bread one day and gain five pounds and then it just completely puts you in a pissy mood for a week and then you just go down that negative spiral of negative self-talk, binge eating, emotional eating, feeling bad about yourself, all the things we do as women, and I know for me I've like put that to bed, Like I don't want to feel like that anymore. So if you are dedicated to your health, if you're dedicated to weight loss, to just feeling better, having more energy, do not weigh yourself on your regular scale. And one thing that I am really sticking to is not putting myself even on the body fat scale, but more than once a week, Because the problem is it becomes like such a mental game and you're not going to put on muscle that quick, Like that's just the reality, but week after week, maybe every two weeks, you can start to see some gains and it's super motivating.

Speaker 1: 4:51

So the scale that I invested in is an InBody and I believe the model is the Dial H30, which is their newer one. It's an in-home model. It's not the ones you see in the gyms. Inbody does make ones that are in the gyms, so I felt pretty good investing into this one, because I know they have quality products. Now you put your body on there I do it fully naked, and you hold these hand things. You stick them out straight, you keep your arms away from your body. You're, you know, barefoot. All those things Takes about a minute, minute and a half and you get a full reading. You get so much information.

Speaker 1: 5:24

So, yes, you do get a weight. However, that's like the last thing I'm even looking at. So it's super motivating to see you know what kind of percent body fat, how much skeletal muscle you have. It puts you in a chart whether you're average. It puts your body type in a chart and kind of lets you know like what's above average, what's normal. You can set goals for yourself. It tells you what your basal metabolic rate is, your water balance, all of these things and it's it graphs the points over time so you can say like, hey, last month I had X amount of body fat. This month I'm going down my body fat, up with my muscle.

Speaker 1: 5:59

Even if your weight stays the same, you are a healthier you. You are maybe more energized, Maybe your clothes are fitting better. But before that information you would have beat yourself up. I know because I've done it right Like the scale doesn't budge. You're doing all the right things, you're feeling your body right, you're in the gym, you're doing your cardio, you're doing your weights, you're doing all the things. You're so focused and the weight doesn't move. That number doesn't budge.

Speaker 1: 6:25

But if you can see the fluctuation and the shift that your body is making from burning the body fat and putting on muscle, who cares what you weigh? Like really, who cares? We all need to throw away this mentality that the scale number matters, because there's been so many studies of pictures of women where they weigh the same thing and you would think that the person that has more muscle mass actually weighs less. But indeed they weigh more. But visually speaking, you may think they weigh less, but that's not true. We just don't. We don't ever set ourselves up for, you know, really having that as a true metric. We're always looking at the number on the scale as a weight and saying whether it's good or bad, and that's just the wrong way to look at it. So I've really been dedicated to that in the last couple months.

Speaker 1: 7:10

I know that if you get rid of your regular dial scale and you either find a clinic or a gym that has one of these and you can weigh yourself on it once a month, do the body fat scan, you know, find out where you are, you are going to be so much more motivated in the gym when you see what's happening to your body. I would even argue that getting rid of your regular scale if that's all you have and using a pair of pants as a metric is a better way to measure than just a simple one metric number of weight, Because I just think that it sets us up for failure and it doesn't motivate us if the number doesn't go down and really you could just be losing water rate and the number goes down, but that doesn't necessarily mean good or bad, right. So again, just a simple thing that we can do, something that I know I've struggled with with your, you know, through the years of just having the scale, that number kind of driving you like baddie, what you know, such a tone for the day, and it's not a good way, you know, to keep yourself motivated, knowing that the number didn't move in a week. But I truly believe that knowledge is power and having these metrics helps fuel the positivity, helps fuel you know. Just one step after the other, the small goals lead to bigger gains and you will keep yourself on that trajectory of better health, feeling better energized and get to where you really want to be, and that's ultimately the goal right, Like getting healthy, getting where you want to be, feeling good. So I think all these little gadgets, all these things that you can use are great, but ditch the regular scale completely. Ditch it, throw it out the window, burn it, run it over the car, whatever you got to do, Don't just rely on that number and see what happens. Right?

Speaker 1: 8:50

I hope this episode find you well and I'll chat with you next week. Thank you for tuning in to the Healthy Hot Mess Mom podcast. I hope you found some inspiration and practical tips to help you on your journey to a healthier, more confident you. Remember it's all about progress, not perfection. If you enjoyed today's episode, don't forget to subscribe, rate and leave a review. Your feedback means the world to me and helps other hot mess moms find our community. Join me next time as we continue to navigate the ups and downs of health and wellness together. Until then, keep striving for progress, stay consistent and embrace the beautiful chaos of motherhood. Take care, stay healthy and keep being the amazing hot mess, mom, that you are. See you next time.