If you’re exercising hard on a regular basis, you expect to see the scale reflect this. And when it doesn’t, it can feel like, “what’s the point?” In this episode, I’m telling you what the point outside of the scale is and how to measure better results.

 

The Chief Complaint: I Am Exercising So Much and Not Seeing Results

It’s so easy to let the scale become the be- and end-all of the results of your exercise routine. But when you shift your perspective on what the results you’re expecting are, it completely changes the exercise and nutrition game.

What you need to do is sit down with yourself and have an open and honest conversation about what you want. Set out realistic goals: Is your goal to lose weight? To feel better in your body and mind? To gain lean muscle mass?

When we decide what our true goals, we can explore alternative ways to measure results that don’t rely on stepping on the scale. In my coaching programs, we don’t use the scale. In fact, we measure results using progress pictures because while you may be losing weight, you’re also likely gaining lean muscle mass in the process. This changes the composition of your body without having much effect on the scale.

One of the best ways for me to approach exercise and nutrition is to do it because it makes me feel good. When we work out and eat well because we love the way it makes our body and mind feel, it completely revolutionizes everything. In fact, how your body changes or doesn’t change stops mattering because all that does matter is how you feel.

The other aspects of exercise I mention in this episode are the titration method of working out and what happens when your mind and body awareness combine. When you implement both of these methods and ways of thinking, the results that you WANT to see will be the results that you DO see.

 

Homework

What if the goal is truly not weight loss on the scale, but gaining some muscle mass and slowly losing some body fat? Let me know in the comments on the episode page how that was for you!

 

In This Episode 

• Why it’s so important for you to love yourself where you are
• Why the scale isn’t the best reflection of your results
• What happens when you decide what your true goals are
• What happens to your mind and body when exercise feels good
• What the titration method is
• How you can combine mind and body awareness to achieve the results you want to see

 

Quotes 

“If you continue to do the same things, you’re going to continue to get the same results and/or the same thoughts.” (5:02)

“The best that we can do is we can feed ourselves in a way that we are slowly adding some lean body mass and we are slowly decreasing our body fat mass.” (10:03)

“When we’re trying to get results, ebb and flow is going to allow us to sustain this forever.” (15:27)

 

Resources Mentioned

Join the Waitlist for the Life Coaching Society!

Which Body Type are You? Find out with this free quiz!

Find Life Coaching for Women Physicians Online

Follow Dr. Ali Novitsky on Facebook | Instagram 

Subscribe to Life Coaching for Women Physicians on Apple Podcasts

Podcast production by the team at Counterweight Creative