WAG Q&A with Adee Cazayoux: Episode 9, Weight Fluctuations, Stress and Mental Game
In this episode of Q&A with Adee Cazayoux, founder of Working Against Gravity, Adee answers your common questions about nutrition.
Q: Why does my weight fluctuate when I hit my macros daily?
Daily fluctuations on the scale have no bearing on your long-term progress. It could be that you ate a bunch of carbs the day before or maybe you had a really hard workout or tried a workout you don’t usually do. For example, if you ran a marathon yesterday and it’s not something you usually do, you could see a fluctuation in your weight. Other things that can cause weight fluctuations include:
- Drinking a lot of alcohol
- Eating out at restaurants more often
- If you’re a female and you’re on your menstrual cycle
- You consumed more sodium yesterday
- Drinking more or less water
These things plus many more can cause your weight to fluctuate on a daily basis. Instead of looking at your daily weight fluctuations, try to look for trends over time. So compare your average weight one week to your average weight the next week, if it’s moving in the direction you want, then you’re definitely on the right track.
Q: How should I mentally approach weight loss?
It should be a mix of outcome-based goals and process-based goals. Yes, an outcome-based goal is super motivating, you want to have a six-pack, you want to win that competition, it will keep you motivated day to day. However, process goals help you be successful. These are small goals along the way that will help you reach your outcome goals. Process goals can be daily or even weekly things you do to help you work toward your outcome goal. For example, if your outcome goal is to have a six-pack, then your process goal may be to stay on top of your nutrition each day and drink plenty of water. Process goals are little goals along the way that can help you achieve the big goal. Remember small steps equal big steps in the end!
The last thing that’s important to keep in mind is that outcome goals are great. The final product is always motivating and exciting but it will never be the end. Nutrition is a lifelong journey. So once you reach that one outcome goal you may want to set a new one!
Q: Can my stress levels affect my WAG progress?
Stress can definitely affect your progress. Stress increases cortisol levels, it can increase water retention and make your body look different and cause fluctuations on the scale. It also makes it harder to be on track with your nutrition. Sometimes changing your nutrition habits can take a lot of energy. So if stress is really getting to you, it's going to be a lot harder to be on track and in a routine. Managing your stress is different for everyone. Here are a few tips for some stress relief, see if one is worth trying out!
My favorite stress management activities are always something rejuvenating, so taking some time for myself. Just like when you’re in an airplane and it’s important for you to put your oxygen mask on before you put on someone else’s, you have to take care of yourself before you can take care of others. For me that looks like reading a book, taking a bath, going on a run or on a hiking trip with my husband or doing something completely unplugged from technology!
I love answering all of your questions each week! So keep them coming and post ones you have for me in the comments.
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Love what you learned but still want more guidance and support? Hire a 1:1 coach who will get to know you, your lifestyle and your unique needs and create results that you can sustain long-term. If you're not quite ready to go all-in on hiring a coach, check out our Macro Calculation Cheat Sheet & 18 Tracking Tips and Tricks for macro counting!