The Scale After Vacation: Helpful Tool or Unnecessary Stress?

167 - Should you weigh yourself the day after vacation?

It's a question I hear often, and it's one I'm asking myself as I prepare for a trip to Toronto to spend time with my daughter.

In this episode, I share the thought process behind my own decision, along with some practical things that influence the number on the scale after travel, including dehydration, sodium, sleep loss, and water retention.

We'll also talk about the mindset side of the conversation because what the scale says is often less important than what we make it mean.

You'll learn when weighing yourself right away can be helpful, when waiting a few days may be the better choice, and how to avoid turning one number into a reason to give up on yourself.

By the end of this episode, you'll have a clearer understanding of how to approach the scale after vacation, how to get back into your healthy routine without drama, and how to stay focused on the bigger picture of your health.

If you're looking for support, accountability, and a healthier approach to weight loss this summer, I'd love to invite you to book a complimentary consult.

🔗 Complimentary 20-Minute Consult:
https://calendly.com/clarendasempowerment/exclusive-20-mins-session

We’ll talk about where you are now, where you want to be, and the obstacles that tend to get in the way of lasting success. 

And here's the link for "Eat Ice Cream Without The  Guilt, Overthinking, or Spiral"
https://www.clarendasempowerment.com/courses/eat-the-ice-cream

You can always find out more at:

 https://www.clarendasempowerment.com/

Transcript

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The scale after vacation. Is it a helpful tool or unnecessary stress? Let's explore the benefits of weighing yourself the day after vacation versus not stepping on the scale and talk about when one works better than the other. I'm recording this before I fly to Toronto to be with my daughter, Brianna, and it has been too long. We both agree, and we're both so excited! So hopefully you feel my energy as well and it'll make you smile. I was curious about what others thought about today's topic, so I created a poll and put it into the Feel Light Mind and Body community, as well as asked a few close friends. I asked them, "Do you think I'm going to weigh myself on Monday morning after getting home on Sunday around noon?" The majority said yes and provided valid reasons for why I would do so. There's a video called 'Math Versus Drama' for the scale in the membership portal. So I knew they had done that deeper work. For example, Cathy said, "Yes, because you will know if your thoughts about gaining or not while away were right. It'll also give you information to use as you dive into creating your protocol for the rest of the week." Another woman who has been part of the community in the past said, "Yes, because you taught us that the scale is a thought revealer, and it's good to know what's in the back of our minds. Otherwise, we can't change it." All valid, and I think we can all agree that the scale tends to bring up a lot of thoughts and emotions. They come from what we make that data mean. The thoughts, perspective, and even what we say to ourselves about ourselves afterwards. Finding the thought that's creating that emotion is one of the ways I help my clients because from there we can find a thought that feels better that's also believable as a bridge to get to where they want to go. The thought that they choose to practice can't be extreme. It needs to be empowering and less charged. We can even decide if we want to rewire it, which is so fun and transformative. Now, their answers are absolutely true once you get to that point where you can see the data as simply that, data, the number on the scale. It's simply one of the tools that we can use, and it doesn't have anything to do, any measurement of your worth. But there's another option that may support you better, especially if you haven't had the mindset component yet on releasing weight. But I'll circle back to that a bit later. If you're new to the Feel Light Mind and Body podcast, welcome to episode 167. I'm Clarenda Price, a former Registered Nurse for 21 years, Personal Trainer, and Life and Weight Loss Coach. I help women understand the mindset, habits, and often the hidden thinking that's making weight loss feel harder than it has to be. I guide and support them so they can create results that actually last. With that said, let me share what's on my mind as I think about the quality time I'm going to have with my daughter. First, I don't want to feel like crap while I'm there. I want to have energy to enjoy whatever comes our way. That means I'm not interested in eating greasy or processed food because I know how it makes me feel. And luckily, Bri is now 28 and is much more interested in nutritious food, so I think that's going to be in our favour. I want foods that are colorful and full of vibrancy and will give us energy, give us life. But I also want it to taste good, and I have no doubt we will do a good job at that. So that being said, I also know I'm going to be very mindful because she's already said, "Mom, I want to take you to this really cute acai bowl place where we get to make our own concoctions." So that's in our favor because, as you probably know, those can really add up in their calories, and sugar, and fat. So we can choose our portions and still have fun and enjoy it. We both love Thai or Greek, so that'll probably be our highest calorie meal. But again, we can box up half of it, or I can really work on leaving things on my plate if we can't carry it home. If we are coming back home, I'll definitely box it up and then use it the next day and pair it with a beautiful salad and enjoy it twice. Just know that you don't have to avoid food and experiences when you're on your healthy journey. I believe that food is meant to be enjoyed together and to find it pleasurable. I also believe there's a time when you're going to eat more for fuel, and I'll be doing both while I'm there. I'll want food that gives me energy, food that's filled with vitamins and nutrients and minerals. I'll be mindful, but not really checking it fully for the fiber and the a good healthy fats and protein content. And of course, I'll choose complex carbs over simple carbs any day. The weather's been looking a little iffy, so we've decided to wait until I arrive and get the most current forecast. So just to be sure, I've packed my raincoat because we love to walk to wherever we go. The fresh air and exercise will be good for our energy and metabolism. So I am looking forward to all of it. We also plan on doing a workout in her gym, and that's going to be a treat because usually when I go to visit, she sleeps in and I go down to the gym, and then we do things together. But this time she's like, "No, Mom, I want to join you." So we'll see. Hopefully that will work out. If it does, I'll definitely post either on a story or maybe a quick clip because it has been probably 10 years since we worked out together. That would've been in our previous home down in the home studio. I'm also packing my shake for the pre- and probiotics, which will be helpful when I'm eating a bit off, as well as it's an easy protein for pre-, post-workout. We'll plan out our days so that we can eat normal all day and then have an exception eat. I don't want two rich meals in one setting, on one day, because it just leaves me feeling yucky, and I don't wanna, I don't wanna waste any of our precious time. And I know from past experience that can just overload my system and mess with my bowels or mess with my sleep. As I mentioned in one of my Instagram and Facebook stories on the weekend, Brian was visiting, and when we went out to eat, I chose one thing that I wanted to have. So I do that regularly. I don't have, like, an appetizer, a drink besides water, and an 'exception' meal and dessert all in one sitting. I choose which I want to have at that point on that meal, and then I use delayed gratification, which works so well for me. I say, "I can have dessert another time, and I'll pair it with a salad and have water to drink." Or, "I will have a soup and salad another time with a drink if I want." That way I don't feel lethargic an hour later. It also saves a big jump on the scale or just that belly bloat feeling. It really gets easier when we practice programming our mind to calm it and say, "You know what? I can have this anytime." Because really we can. We can either buy it somewhere else, we can Google a recipe and make it ourselves. That's my personal rule, along with whatever I do decide to have, if I'm deciding it ahead of time on purpose, then there's no beating myself up afterwards. I enjoy it fully with no regret. Working with our brains instead of against it is also very effective. Think of your lower brain kind of like a teenager who wants what it wants when it wants it. It seems to create more urges and temptations when something is taboo than if it's just something, just a normal part of life. When you take the taboo away, like, "Ooh, I can't have that," then it loses its power. It kind of takes the thrill of "being bad" away. Now, back to the scale question. Even with planning, I still think when I get back the day after, I'll be up 1 to 3 pounds. I'm flying, so there's always travel bloat after sitting in the airport and on the plane for a while. Combine that with the cabin pressure and maybe some dehydration, and yes, the scale could be up because your body will retain the water. That temporary increase in the scale is usually simply water retention, not fat. So yes, my group members who checked off yes that I'll weigh myself the next morning, that is what I'll do. Because I want to know how my body responds. It's also a chance to check in and see if I want to do anything differently the next time. It may be a yes, and it may be a no. Without that info, I might not have the clarity and certainty to know what I wanna decide the next time in a self-honoring way. Here's what I know for sure. I won't be counting calories or macros. I'll be eating some exceptions, flavours that I love, but I won't be beating myself up. I'll stay present and enjoy them thoroughly. I'll still check in for my energy bank as well as what I'm thinking and feeling. It doesn't serve us to simply check out. Another thing is Bri and I have deeper discussions. We just tend to go there, and we don't agree on some things. But we listen to each other's perspectives and we find value in the sharing. However, that can feel uncomfortable for me, so I'm going to need to be mindful that I don't unconsciously revert back to old patterns of just reaching for something as a distraction, or even just to calm my nervous system. The other challenge will be getting enough sleep. She's more of a night owl, and I like to be in bed and asleep by

10:00, 10: 10:46

30 at the latest, which would be 9:00, 9:30 Eastern Time. I'm sleeping in the living room on her couch, which has 12-foot high, uh, doors and windows with blinds, but they're not room darkening. So I'm gonna pack my sleep mask, which I find annoying, but I'm going to do my best and hopefully get enough sleep. I'm aware that if I do have sleep loss, that can affect the hormone ghrelin. This may impact weight gain because the hormone ghrelin is elevated with sleep loss. Leptin, the hormone that tells you when you are full, also is repressed. Again, that's good for you and I to know so that we don't necessarily think we need more calories. It could be simply that the lack of sleep is making us feel less satisfied and hungrier. In addition, when the body doesn't get enough rest and repair time, it increases stress levels, which releases more cortisol. If this is significant, then it prompts the body to store more calories as fat. And guess where it loves to store it? The belly. Knowing I will be stepping on the scale the next day after getting home, as well as I'll then be driving five hours four days later to go to a wedding, I think I'll be able to keep that big picture in mind and choose wisely. If we're at a coffee boutique, I think I'll be able to resist what's in the showcase easier. Because I'll have my future self in mind. I have an outfit I'd like to wear for the wedding, but it's not very forgiving, especially for belly bloat. I won't stress about it. I want to be present. I don't want to be the Debbie Downer either on our visit. So I have a backup outfit ready so that I can always use that for the wedding if needed. Gaining 1 to 3 pounds is not the end of the world. Doing so consistently, that's what adds up. That's what really impacts our health. Now, when would I recommend that you not weigh yourself the day after vacation? The real question is whether you have the tools to handle whatever the number is. If you don't have the tools, training, and support to help you deal with the thoughts that come up after seeing the number on the scale, then I recommend you give yourself 3 days at least. Get caught up on sleep, hydrate yourself, and let your body flush out the sodium. I always recommend lots of fruit and veggies, especially veggies. You'll be back in your own space, so it'll be easy to drink more water. You know exactly where the bathroom is, and that doesn't become a problem. If you do decide to get on the scale, then remembering that that number may be higher simply due to traveling as well as the sodium that's usually added in restaurant food. That can save a lot of unnecessary stress and mean girl chatter, especially if you thought you were eating well when you were away and the number still went up. Because you could make it mean that, oh, that I just suck, or that it's really hard to lose weight, or it's even impossible to lose it. That can lead to spinning out or waiting even for two to three weeks before you go back into your healthy routine. Some women want to enjoy vacation without eating their face off, but also take a break from thinking about what they should or shouldn't eat. They believe that if they're focusing on eating healthy, that they won't be present. That they'll be preoccupied instead, and that's probable, but it's not necessary. But let's just say that's where you are right now. If so, I get that you don't want to remember your vacation for how you felt the day you came home and maybe jumped on the scale or even the morning after. That's often a contributing factor for why some women view the scale as the enemy and not a friend. It also indicates that you're probably thinking of it as a diet, even if it's unconsciously from pre-programming, rather than simply living a healthy lifestyle that you can enjoy at any time, anywhere. When you can think of it as it's just part of my healthy lifestyle, I travel, I take a few breaks from certain things, I enjoy these foods. Thinking of it all as part of your healthy journey allows you to stay aligned with your newer identity that you're working towards, whether that be a fit, healthy mom or leader or grandmother or partner. I've also seen women gain more weight after coming home because they're coming down from the high of the vacation and they're looking for food to give them that added boost of pleasure again. Another reason for gaining weight is because they're so mad at themselves or the scale and they just say, "This is crazy. Why bother?" They procrastinate or decide to just give up because they believe that once they get back on the wagon, that they have to be very strict and they can't have any of the foods that they still really love. That's not what I teach or how I live. I recommend that as soon as you step through the door after vacation, you just go back to your eating the healthiest way possible. Pick up some needed groceries. Surround yourself with that support. Don't do anything extreme like some big fasting diet because that will also kind of shock your body. And it may hang on because it's like, "Wait a minute. What's she up to right now?" You don't want to do that if you don't wanna go back to that yo-yo dieting mentality. I love helping women get out of that, you know, sabotaging, um, thinking and feelings because that is what keeps them stuck. I want them to get back in the game sooner rather than later. They love our weekly session together because it's a needed reset and it makes the whole process more enjoyable and doable. I mean, why feel heavier when the opportunity is there to feel lighter? Having a healthy plan and support in place allows you to relax, be present, and know that when you get back, you're good to go. That way you can enjoy the vacation that you've been dreaming about. The vacation that you've worked hard and deserve to enjoy. I have clients who gain some weight while they're away, others maintain it, and some even lose it. And I've done all three, and they're all okay. If you're about to take a vacation, then your takeaway is to remember that more important than stepping on the scale is having a plan that I'm going to get right back into my healthiest living. I'm going back into my sleep routine if I get out of it. I'm going to add in nutritious food. I'm gonna rehydrate and move my body, even if it's getting out for a walk in the evening or early morning. That'll help reset your circadian rhythm if you've been in a time zone difference as well. What's not kind is beating yourself up, throwing in the towel, or wasting time feeling depressed, frustrated, or mad at yourself. There's a more effective plan available for you to tap into. I don't want any woman to feel hopeless this summer. I don't want anyone to believe that they have to choose between having a great summer or getting healthier. I like to think that vacation or having time off is the best time to get healthier. And by the way, if you weren't able to sign up for the Eat the Ice Cream Without the Overthinking, Guilt, or Spiral, it is available. The recording is available as well as a bonus is waiting for you. So I'll drop that link in the show notes as well as a link for a consult. It's free in case you want to have a chat about what this could look like for you. How could this work for you this summer? Having more energy and feeling and looking healthier is just one decision away. I have one private VIP spot left out of the 10 that I've chosen to take for the summer. I want to give them my full attention along with there are openings for the group session, the Feel Light Mind and Body community. And those women are loving doing life together and doing it imperfectly perfect. Here are a few last additional tips for food for thought: Nothing has to be off limits unless you want it to be. If you often have the thought,"Ah, this is a once in a lifetime," then you probably will overeat. Remember, you can make it not a big deal. You can say, "I can purchase that another time. I can enjoy that another time," or, "I can simply make it myself." Focus more on the ambiance and the people around you that you're enjoying the experience with more than the food. It's also okay to eat foods that you don't normally eat. We call them 'exception' snacks or meals. The biggie for me when I'm with Bri is remembering to stop at enough, which means not going past full. My body will already have to work a little harder to digest the richer food, which can impact my sleep, which can impact my energy and clarity that I wake up with. Time will go fast and I want to play full out and enjoy every moment together. Inside the Feel Light Mind and Body community, I teach you how to talk to yourself in a kind, compassionate, and empowering way. No degrading or self-deprecation is allowed. We reprogram the old diet mentality in a freeing way. If you found today's episode valuable, then you'll be blown away at the support that you'll receive if we work together. That's when we see results from your implementation and learning what works for your body and what doesn't. You decide what it is that will work for your lifestyle. You'll also find out what your brain has been providing you. It's kind of been in the background that's having you believe that losing weight is hard. It's powerful when I can see the,"Wow, I've been making this weight loss experience feel harder than it has to be." That's why I developed the Feel Light Mind and Body Experience. I watched my mom struggle with the mental and emotional impact from the diet mentality, as well as the ripple effect it had on our family. I don't want any of that for you, and I refuse to revert or stay stuck in that old way of thinking. Inside the program, we keep it simple so you can jump in at any time and you don't have to feel overwhelmed or feel like you have to be perfect. Therefore, no need to procrastinate. I have no fantasy of trying to be perfect when in Toronto. I simply want to be present, make the best choices possible, and enjoy creating lasting memories. If you want help connecting the hidden dots so you can feel more comfortable and confident in clothes you love, let's chat. You'll find the link in the description. I teach what is doable and sustainable, and that includes enjoying your next vacation fully with no regret. Okay, I better get packing.