Why Consistency Measures Progress Better Than the Scale
If you're here, you’re probably someone who wants to feel strong, confident, and healthy. But let’s be real—most of us have had those moments where we step on the scale, see a number we don’t like, and let it ruin our entire day. And if you’ve ever felt like your progress is tied to that number, this episode is for you.
Today, we’re breaking down why consistency is a million times more important than whatever the scale says. And more importantly, I’m going to give you five mindset shifts that will help you break free from that frustrating scale obsession.
And if you need more help staying consistent, check out episode 403: The Ultimate Guide to Being Consistent in 2024
https://www.juliealedbetter.com/embrace-your-real/the-ultimate-guide-to-being-consistent-in-2024
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Transcript:
00:00
Hey, hey, beautiful human, Can I steal five minutes of your time? I have something super important to share with you, but I promise I'll be really quick. You're listening to my weekly bonus episode of Embrace your Real with me, Julie Ledbetter. I'm about to give you a quick tip for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it. Let's go. Hello and welcome back to another bonus episode on the Embrace your Real podcast.
00:36
If you're here, you're probably someone who wants to feel strong, confident and healthy, but let's be real. Most of us have these moments where we, you know, step on the scale. We see a number that we don't like, and we literally let it ruin our entire day, our week or a month, and if you've ever felt like your progress is tied to that number, this episode is for you, and so today, we're going to be breaking down why consistency is a million times more important than whatever the scale says, and, more importantly, I'm going to give you five mindset shifts that will help you break free from that frustrating scale obsession. Before we dive in, though, I want to share this review. It comes from BB8707. She gave a five-star review and said healing, inspiring and real. I love everything about this podcast. I'm a Christian, an army wife, a teacher, a mom of three and recovering from eating disorders and body dysmorphia for most of my life. Macro counting made simple, and the movement with Julie App and this podcast have transformed my relationship with my weight, my food and how I can glorify God being kind to myself. I used to think that the longer I was at the gym determined my results. Little did I know that that time at the gym was just a tiny part of the equation. It brings me so much peace to know that my daughters now have an imperfect but solid and progressing example of health and self-care by watching my journey towards healing and breaking down lifelong unhealthy and destructive habits.
02:01
Thank you doesn't seem like an adequate word for how much I love and I'm grateful that you are an army wife, you're a teacher, you're a mom of three, like so many things, and I just could not be more proud of you and man. You are changing legacies. Like that is one thing that I just want to imprint on you. You are changing legacies. The fact that your kids get to see that, the fact that your husband gets to benefit from this, and everybody in your circle, the kids that you teach. Man, I am just so proud of you and I could not be more thankful that you took time out of your day to send in this review. So thank you so much for tuning in to the podcast and leaving a rating and review. It genuinely means so much to me and just props to you. You are doing incredible and I'm so grateful that you are unwiring these lifelong destructive habits that you previously had. I get it Like that's exactly why I created this podcast, and so I'm so, so, so thankful for you.
03:00
Okay, so let's dive into the five mindset shifts that will really help you break free from this frustrating scale obsession that you might have. Number one you have to remember that if you're showing up, your body is changing Like. This is the biggest thing that I need you to take away from this episode is if you are constantly showing up, your body is changing, whether you can see it or not. Let me repeat that again If you are constantly showing up, your body is changing, whether you can see it or not. It is literally impossible to be lifting weights, eating well, most of the time moving your body and not making changes internally, Like your muscles are getting stronger, your metabolism is adapting, your body composition is shifting and your endurance is improving. You might not see it yet, but if you stay consistent, those changes will compound.
03:44
Number two your body is a direct result of what you do most of the time. That's right. Your body is a direct result of what you do most of the time, Not what you do one day a week, not what you do most of the time, Not what you do one day a week, not what you do for one week, not what you do when you're motivated, what you do most of the time over months and years. The people that you look up to, the ones that seem so effortlessly fit, they're not doing anything extreme. They've likely just been consistent for years. And the best part is, you don't have to be perfect to get there. You just have to keep going Like. Your future self is being built right now. Let me say that again your future self is being built right now. Don't give up. Don't focus on the scale, Focus on consistency, and that's what's going to bring you real results.
04:31
Number three your body composition tells a different story than the scale. Let's kind of start with the biggest thing that no one talks about. The scale is not measuring what you actually care about, Like when you step on that thing. It's giving you a total weight number but it doesn't tell you how much weight of that is muscle versus fat At least most of the scales. There are some scales that do this, but most of the scales. How much of the weight is muscle versus fat? How much inflammation or water retention you have that day, whether you're holding onto extra glycogen from a carb heavy meal, which is actually a good thing. But here's the truth. You can weigh the same and look completely different depending on your body composition. So if you're lifting weights and you're focusing on strength, the scale might not change or it might even go up, but your body is getting stronger, leaner and more toned.
05:17
Number four your progress is happening, whether you feel it or not. I need you to understand this that your body is adapting, even when you don't feel like it is. You won't wake up every day feeling leaner. You won't feel stronger after every single workout. You won't always notice changes in the mirror, because you're seeing yourself every single day. But here's the thing your body doesn't work on your timeline. It works on its own. When you are constantly training, when you are eating well consistently, when you're recovering, your body is making internal changes that you will likely not notice immediately. Your nervous system is adapting to heavier weights. Your muscles are repairing and growing, Even when you can't see them. Your metabolism is shifting to support those new habits. You are making progress even on the days when it doesn't feel like it. So stop waiting for this instant validation. I want you to keep showing up and keep trusting that your body is working behind the scenes.
06:12
And last but not least, number five, every action that you take is a vote for the body that you want. Let me say that again Every action that you take is a vote for the body that you want. Every workout that you complete, every meal that fuels your body, every time you prioritize rest, it is all a vote in favor of a stronger, healthier, more resilient version of yourself. And guess what? One workout won't change your body, but a thousand small choices over time will. You are literally casting daily votes for the body that you want. Every lift that you complete is a vote for strength. Every balanced meal is a vote for nourishment. Every night of a good sleep is a vote for recovery. When you think about it in this way, it's clear progress isn't about one single moment. It's about the accumulation of daily choices.
07:06
If you are voting for the body that you want daily, it doesn't matter what the scale says. The scale doesn't know the choices that you are making. In fact, the scale is a lagging indicator. It doesn't immediately show all of the work that you've put in. You might be building muscle while losing fat, which means your weight doesn't move. You might be holding on to water from soreness, which temporarily makes the scale go up. You might have even eaten a salty meal, making your body retain more fluid. None of those things mean that your progress isn't happening. It means that your body is adjusting. Consistency works on a delay. So if you quit just because you didn't see the scale move this week, you're literally stopping yourself right before you might have seen the shift.
07:48
If this episode hit home for you, I want you to do two things. Number one, I want you to take a moment to appreciate your body for what it can do. Maybe that's lifting heavier, Maybe that's walking further, Maybe that's just showing up today. I want you to celebrate that. And number two, I want you to share this episode with a friend who needs to hear it. If you know someone who's been feeling stuck because of the scale, send this to them, because we all need this reminder sometimes.
08:13
And if you are struggling to stay consistent because you just don't know what workouts to do, you feel unmotivated or you're just tired of trying to figure it all out on your own. You feel very limited on time already. Tired of trying to figure it all out on your own. You feel very limited on time already. Movement with Julie has got your back. Like inside this app. You get done for you.
08:31
Go at your own pace, Dumbbell only workouts that fit your schedule. Whether you're training at home, you're training at the gym. Whether you have 30 minutes, you have 45 minutes, you have 60 minutes. No more second guessing your plan, no more wondering if you're doing the right thing. Just simple, effective workouts that help you stay consistent. Literally, just open the app and start following along Again. Video demonstrations for every single movement. You can tune into whatever podcast, whatever music lights you up. You can even watch a show while you're doing your workout. It is so, so simple. All you have to do is show up, follow the plan, trust the process, because when you take the guesswork out of it, consistency oftentimes becomes so much easier.
09:08
So, if you're ready to finally stay consistent, if you're ready to feel stronger or actually enjoy your workouts, check out my Movement With Julie app. You can go to sale that's S-A-L-Emovementwithjuliecom, or click the link in the show notes. If you need more help being consistent, I did an episode last year, in 2024, and it's episode 403, the ultimate guide to being consistent in 2024. Even though it's about last year, I'm telling you these principles are timeless. So I will go ahead and link that in the show notes below so that you can easily go check that out. I think that that will be very beneficial for you.
09:41
But that is all that I have for today's bonus episode. I hope that this was helpful and please, please, please, remember that consistency matters so much more than what you might be seeing on the scale. I love you and I'll talk to you in the next one. All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so.
10:13
Julie A Ledbetter yes, it's with an A in the middle For that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, Because you're worth it. You.