Have you decided to stop weighing yourself even though you’re trying to lose weight? Like many people, you probably loathe checking the weighing scale. The number on it can easily make or break your day. But the thing many of us don’t realize is the number on that scale is merely a fact—a circumstance. How you think about it creates your emotions, whether it’s frustration or happiness.
In this episode, I share a letter that Kyla, one of my listeners, has sent to me. In the letter, she tells us how my model has helped her understand weight loss and learn more about emotional control. I also share with you why people hate the scale and why it is still essential to your weight loss journey.
Tune in to this episode and learn more about how being aware of your thoughts can help you lose weight.
Here are three reasons why you should listen to the full episode:
- Discover how the CTFAR model has helped Kyla with her weight problem.
- Learn about the importance of self-compassion and kindness.
- How can the scale be a helpful tool in your weight loss journey?
Episode Highlights
Why I Love Walking in the Rain
- People that I walk with know that I never cancel our plans even when it is raining.
- Rain is simply a neutral circumstance, although I used to believe that I could not go out when it was raining.
- However, now that I am more aware of and have shifted my thoughts, walking in the rain is now a fun time for me.
Writing a Review for the Thinner Peace in Menopause and Beyond
- An honest review of my podcast on iTunes is the best way you can thank me.
- If you love my podcast, you can give me a five-star rating as well.
- Listen to the full episode as I walk you through on how you can help support the show.
Kyla’s Struggle with Weight Loss
- Kyla shares how she has been struggling with her weight since she was 12.
- She had done several dietary programs like Weight Watchers and SlimGenics that made her lose some weight. Over time, however, they stop working, and she regains the weight.
After Finding the Podcast
- She recognized that the problem was her self-control. But after stumbling across and listening to the podcast, the weight started to come off.
- Kyla is not sure how much weight she’s lost, but she doesn’t care. She has not used a weighing scale in six months.
- Her biggest success is learning to take control of her own thoughts to deal with the negative vibrations she feels.
- For Kyla, self-compassion is the most important aspect of what I teach because her need to be “perfect” used to drive her, but it also caused many negative emotions.
Why People Hate the Weighing Scale
- Like Kyla, we often see the weighing scale as a nemesis that could easily make or break our day.
- It’s because when we see the number, we let it affect how we treat ourselves.
- Like you, I used to loathe the scale. I would take off as much as I could without being naked so that I could weigh as little as possible.
Why the Weighing Scale Is Important in Your Weight Loss Journey
- A weighing scale does not measure your worth. Instead, it is a helpful tool for weight loss.
- The number on the scale is a circumstance that gives you information about your eating habits.
- It helps you decide whether you need to change what you are doing or keep doing it.
- So start using the scale a lot until your mind treats the number as a neutral circumstance that can help you move forward.
The Model & the Weighing Scale
- The circumstance is the number on the weighing scale, and it went up
- Your thought is that what you are doing is not working anymore, which will create feelings of frustration.
- The frustration then leads to the action—overeating. Overeating, then generates a result you don’t want.
- Remember: the scale has no power. The number on it can only help you decide whether you need to tweak something, keep doing what you are doing, or make a different decision.
Final Thoughts on Kyla’s Letter
- The problem is not the weight. The extra weight is but a symptom about what’s going on in your own mind.
- It also tells you that you may need to tweak the way you think.
- Like Kyla, I hope you also learn about the importance of self-compassion and self- kindness.
5 Powerful Quotes from This Episode
“Will power only lasts so long. And we certainly know from research that it doesn’t last forever, and you only have so much of it.”
“Here’s the thing, we all think the scale is our nemesis. It has the power to make or break our day according to what the number says. And guess what? The number on the scale, according to the model, is just a circumstance or a fact. And all circumstances and facts are just neutral.”
“The scale is just a tool, and it is a useful tool. If you’re trying to lose weight. . . It gives you information. It does not make or break your day, it is not a worth-o-meter.”
“So, listen, get on the scale. Get on the scale a lot until your mind can calm down, until your mind can be a little bit more neutral, and use it to help you move forward.”
“You got to realize that this scale does not have that power—if the number goes up, you just have to tweak something. If the number goes down, you just have to keep doing what you’re doing. If the number stays the same, you make a decision.”
Enjoy the Podcast?
If you do, then like and share this episode and subscribe to the podcast!
Are you now excited to start your journey to thinner peace in menopause? If you are, we’d love it if you give us five stars and write a review! You can also give suggestions on future topics you would like us to talk about on the podcast.
Do you want to learn more about losing weight in menopause? Tune in for more episodes at The Thinner Peace in Menopause. You can also help others by sharing what you’ve learned from this episode on social media.
Mini-sessions for you! If you want to find out if you’d be a good fit for my weight loss program, apply for a mini-session here.
You can contact me through my email at drdeb@drdebbutler.com.
Thanks for listening!
To transforming your life for good,
Dr. Deb
