Check In's are a way to explore your progress -and- they can mean a lot of different things to different people.

Most people use the scale to measure their weight loss progress. Some weigh in daily and some weigh in weekly. Some women find the scale to be triggering or disappointing which is why we don't focus on it as the only measure of progress (because it isn't!).

Weighing Yourself if you are planning to weigh yourself

• The best time of day to weigh yourself for your *dry weight*: first thing in the morning after waking, after using the restroom, naked or minimal clothing/no shoes, and before showering
• If weighing daily, take your average for the week; our weight fluctuates naturally throughout the week and focusing on one weight for the week can be disappointing if you chose a day in which you naturally weighed more (maybe some water retention after a salty dinner the night before, body is preparing for PMS, or you don't even realize you have a bowel movement on the way, for example).
• If weighing weekly, choosing the ideal day which can be a Wednesday if you find it is in the middle of a typical week or a Monday if you're wondering what happened over the weekend. Either way, consistent day and time of the week is key for using weight as a progress marker and trend.

Inches Matter More

The inches you lose overall are far better than the weight on the scale.

Let me ask you: when someone walks in the room- do you say to yourself "She looks like she is down 4.2 pounds -or- do you say, wow- she looks like she is smaller (aka, lost weight)?"

Why do inches matter more? Well, it's true that muscle weighs more than fat. Also, where we lose our inches (which is usually fat, if eating a well-balanced diet and not in a too restrictive caloric deficit), affects our overall health.

Let me ask you: When a friend walks into the room and they "look like they lost weight", are you thinking, "Wow, you look like you lost 3.5 pounds since the last time I saw you?" or is more likely that the person looks smaller AKA like they've lost inches?

Non Scale Victories

• More energy
• Better sleep
• Improved fitness or move-ability
• You feel better in your skin or your clothes
• Skin is more clear
• Mind is less foggy
• Less pain or inflammation
• Better mood
• Improved lab/blood work
• Money saved by meal planning
• New sources of social support
• Pride in your progress, no matter how big or small
• Eating more fruits, vegetables, or other nutrient-dense foods
• Dropped a clothing size or inches
• Anything else that you consider a "win"!

Do the Work

From here on out, I will ask you to keep a journal- in fact, I like that word because you are writing about your journey. You're going to see a link to a journal supplement created that you can use with your journal or in place of it in one of the next course topics.

Each time you see the "Do the Work" comment, that's a prompt to journal and/or do something else we have asked of you.

Check In's

Whenever you're asked to check in, you will be asked some of the same basic questions and asked to monitor your progress. There is no one way for you to monitor your progress but choosing a few will help you get the 'big picture' on your overall progress.

Those basic questions are (be descriptive as possible- looking for a paragraph or more!):

• How do you feel about what you accomplished since your last check in? What went well and what was challenging? For anything that was challenging: what did you face and how did you react to it/them?
• Looking ahead: what would a 'win' look like for you in the upcoming week or until your next check in? What is the most convenient and easiest thing you can do most of the time to make progress (notice- I didn't say meet) towards your goal?
• Support and Accountability: First, how do you feel your guides and this course/community can support you in your efforts this coming week? Secondly, what people/events/etc. do you see being either challenges (and why) or support (how can they support you) in the next week?