Ah yes the scale. The tiny gadget we can love and hate all in the same week.
If you weigh yourself daily, don’t freak out about day to day scale fluctuations. That’s normal. The body tends to register firm changes approximately every 7-10 days (again, it’s an approximation). So choose one day in the week (the same day every week) and make that your official weigh-in day. Look for a 1-2 pound loss, with around one pound being realistic. If you go two weeks with no changes then look at your food log and see if there’s anything that would have thrown things off. If not, then you may need less food, more food, or some other shift in macros (protein, carbs, fats). If you keep doing the same thing and it’s not working, even though it once worked in the past, you’re just spinning your wheels. Change the approach at strategic points, not as a daily emotional knee-jerk reaction.
Take your time with the process of weight loss. And even though your mind and emotions will want to freak out in a big way with every weight fluctuation, talk to yourself and tell yourself to remain grounded. Also, consider not weighing yourself every single day. It won’t be easy and you may want to scream and you’ll still feel what you feel, but the only way to your goal is by taking a logical approach.
You can lose weight and you can get on the right track. If you need help, seek it out. But don’t quit – don’t ever make quitting an option.