Episode 105: The Problem with Progress Pics
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Episode Description
In this episode of The Up-Beet Dietitians podcast, Emily and Hannah dive into the infamous progress pictures. If you’ve ever seen a before and after picture compilation, you’ve seen progress pictures. The girls dive into the potential issues with these pictures and discuss other ways to measure progress that are more weight-neutral.
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hello everybody and welcome back to a brand new episode of the upbeat dietitians podcast
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hello everyone today we will be talking about all things progress pictures
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you've probably seen them these at one point in your life where like you see
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the comparison of like a before and after or like someone does more than one
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picture a progression of pictures like the the name says but it's kind of we're
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going to be chatting a little bit about them today potentially why they're problematic some other ways that are a
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little bit more weight neutral to measure your success because
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spoiler alert progress pictures are a very common marketing tool used by
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companies used by individuals on social media they are all over and heavily used
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so we kind of we're going to chat about those today we kind of already talked about what they are but essentially they
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are just like photos that are forming documentation of a
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journey and typically it's like weight loss related or building muscle
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related in some way like changing your body yes obviously it's like a picture of
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your body and you're showing the changes of said body yes and
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yeah actually when I was looking up just like some notes for this episode when I was just doing my
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Googling I'm a lady who googles there were all kinds of blog posts about
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like how and why to do progress pictures and not a lot about like the problem
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with them so hopefully SEO loves us for this one um but it's they're so popular like I feel like
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every single personal trainer or weight loss specialist whatever their criticals
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are Depends like if they have a Blog they have a post about progress picks like I saw so many and yeah it usually
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was about like documenting a journey um helping you like notice your progress
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like which I guess is a good segue into our next piece here which is like why are these a thing
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um again a lot of the posts talked about like accountability to yourself motivation
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we'll talk about if that is problematic or not in a minute um the other one I did kind of like is that
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it does show progress Beyond just like the number on the scale that was a big one too I saw on a lot of the blogs they
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were saying like the scale doesn't tell you anything about your body composition which very true
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um but the big two that I think we see the most in our field that might be the
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most problematic in terms of like like not on a personal level is they're used a lot for marketing so like said
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weight loss trainers likely have some progress pictures on their page to get you two
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see how they have helped people lose weight and then a lot of times two again said
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trainers nutritionists whatever they will also sometimes for marketing purposes like share those pictures like
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within like a group like a group chat or whatever if like a motivation kind of thing or you can even like share your
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own photos like on your social media page to like just kind of congratulate
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yourself and like get support from others if they're congratulating you so if you decide to share them that's
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usually the other part too is support and like inspiration as well yeah I feel like I see a lot being used
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as like almost someone's like credentials as to why oh yeah oh yeah they'll be able to help you I actually
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just I lost 60 pounds yes it's so relevant yeah I made a post
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about that the other day because that's such a common thing where it's like this person lost weight so they can help me lose weight but the problem with that is
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that person if they're not a trained practitioner only knows how to help themselves lose weight what worked for
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them they are not trained in like tailoring advice and like guidance and support for your body which is what we
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go to school for is to like learn how to make individual recommendations that aren't just based on what works for us
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but someone who is I don't know an accountant that lost weight
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they only know weight loss from their point of view most likely and they can't really help you with what you would need
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necessarily yes so we're already like poking holes
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and the validity of these but good things to
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keep in mind because they're just so prevalent
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so let's dig into the problems because that would probably
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be the main bulk of what we're going to talk about today so the first thing or the first problem
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we're going to discuss about progress pictures is they can trigger body comparison even if it's like
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unintentional like you're gonna see someone's someone is showing you a
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before and after picture of their body they and you're gonna be like oh you're
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gonna compare what you look like to them it's just naturally going to happen like maybe you're on a similar Journey as
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them and you're like why don't I look like that or why didn't my body change in x amount of time like them or doing
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similar things like and it's not even always that deep it could just be looking at the picture and being like
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why don't I look like them and look at the changes they were able to do on the by themselves why can't I do that and
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there is a specific disorder called body dysmorphic disorder which is when a body
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image just so it's a body image disorder that is characterized by being like
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persistent and intrusive preoccupations with an imagined or a slight defect in one's appearance so this can develop if
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you're like constantly taking progress pictures every day or every week like
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you're constantly just fixating on what your body looks like and that's when
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also like the mind can start to play games on you where maybe the picture you're looking at is not
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the best representation of like what actually is going on but just because if you're so fixated on it
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um that mental obstacle can be developed unfortunately which would then take away
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the purpose of the progress picks because what you're looking at might not even be an accurate depiction of what's
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actually going on yeah like I'm not gonna say that I have bdd the body
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dysmorphic disorder but what I will say is I was a big progress picture person
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back in college and if I look back at pictures from that time
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I see myself totally different now than what I did back then looking at that
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picture like back then I would like nitpick oh like this part of my shoulder looks weird or
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like my legs have cellulite here whatever and now I like don't even like notice
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those types of things in that picture I just see that that person looks different than I look now but I'm not
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nitpicking those like little things so again not here to like diagnose who
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has bdd or anything but you likely do some degree of this whether you know it
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or not honestly yeah I have the same issue as well in
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college where I took pictures and it's just like crazy to look back on and you're like that's
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that was not what I was seeing at that time yeah I looked completely different than I remember
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um and it's tough especially when like you're being exposed constantly on
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social media to certain types of body types depending on how your algorithm is
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playing out and that comparison game is
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can be very detrimental especially if it's like weight loss related and it's all just
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like look at my weight loss Journey over and over and over and over again and then you just
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you can't help but compare exactly and I feel like this this bdd this body
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dysphorphic disorder is really common too in like a gym setting which is where mine like I don't want to say I had that
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but like my version of that kind of shined the most um especially if it's someone who is
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trying to build muscle so we're talking next week all about something known as bigorexia which is
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basically a version of bdd we've got a great special guest so tune in next week but again this is a really common thing
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there because maybe they've got just like gobs of muscle on their arms but
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they don't like see it that way because what they see is the other guy the squat wreck next to them who has way bigger
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muscles than they do and they think theirs aren't big enough even though the person next to them could be you know 10
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years more experienced than them they could have different genetics they do have different genetics they could be on
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steroids perhaps like there's so many things that play a role in how our bodies are different but because you
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have bdd or whatever version of that maybe biggerxia like you just feel like
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your muscles are not enough or your weight loss is not enough or whatever it is
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yeah it's gonna be a really good episode next week I'm very excited it ties very well
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into this as well so you'll definitely have to listen to both of them unless we
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did not plan that we just kind of like accidentally had these episodes back to back and it works out really well yes
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you guys might think we're over here always maybe you don't think
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that um but we definitely did not plan that but it was a happy accident that's going
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to work out very very well for us let's go on to the next point the next
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possible potential problem with progress picks how many P words can I say in a row let's count yes
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um of course the next one is that they just don't show the whole picture
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if the whole point of it was to show a weight loss say someone had an obvious weight loss in the pictures
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we can't say that because they lost weight they are better off or that they're more healthy or anything like that we've said this a million times you
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guys are probably tired of hearing it but if you're new here hopefully that's the purpose of this episode it's all in
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one yeah exactly the SparkNotes version of everything we've ever said about progress it's so true but yeah help
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isn't a look you can't tell based on what someone looks like what their health is like and this is
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ringing very true for me recently with my whole Joe Rogan or uh uh Tick Tock post
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Instagram post that I made the comments I even looked at you I haven't looked at your tic-tac-man I'm
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still like to talk so actually oh okay that one didn't go very viral but Instagram it did
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on Instagram I I know I texted you that I was gonna feel some of the fire
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and I'm I'm still getting some of it but I it's one of those things where it's like nice I like you know you're gonna
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stir the pot so you're having fun you're planning for it it's not like oh you disagree with me why are you doing that
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it's like no I'm trying to make some people a little uncomfy yeah I got a DM
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today and someone's like how do you like handle all this hey I'm like first of all happens every day so you just like get numb to it second of all
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I just like I kind of initiate it sometimes it's like how you get posts to go viral is to post controversial
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content sometimes you have to like poke the bear yeah poke the bear I like that
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but yeah those comments are rough and almost all of them are from I'm assuming
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men based on yes their names only it's Inception but it usually is and
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they are just constantly telling me that because based on that one video where I have about the same amount of my arm
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showing that you can see in this video right now they're assuming that I am way less
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healthy than Joe Rogan because based on my shoulders they can see I'm just less healthy than him
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like obviously has or muscle than me like he's Joe Rogan like he's got lots of muscle on him and so they have that
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point there that he is more muscular but first of all you would never even really know that for sure because I don't ever show my body on social media
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at least not as a whole usually um but also like just because he has more
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muscle on him does not mean that he's healthier no no it's so it's so silly it's it's like
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a concept that shouldn't be hard to grasp
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but I feel like it's because for years and years and years it's been like brainwashed at like
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your body size is equivalent to your health status and how much you know I
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guess it pours into that as well but someone's body type is not their resume
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it's not a cover letter it's not their credentials it's just happens to be like
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their genetic makeup and potentially some other factors like how they eat physical activity levels uh
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socioeconomic status goes into that mental health can affect your body size
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a lot like there's a lot of things that go into it and yeah I like that your shoulders are
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being used like imagine like it's literally this like what you're seeing right now is all they can see at my body yeah and like
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so even if we could make a comparison of like if you look at someone's body you know if they're healthy or not which we
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obviously can't but if we could you couldn't even do that on that video because it's like literally barely any
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part of my body is showing no they're just it's the classic trolls where they like
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use just try to use things for their own argument even like if there's no
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Foundation to anything they're saying yeah it's crazy a mess but that is how the
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fitness industry operates is through that idea that someone's body and how it
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looks is how you know if they are a qualified Fitness professional or not
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boo a lot to unpack there [Laughter] luckily we're in nutrition and fitness
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podcast so we could go into that quite a bit but we're here for the progress picks maybe we'll do
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an episode on just like bodies or yeah Fitness culture
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that'd be good I have noticed that I've noticed this more recently
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because some mutuals of ours have started posting a certain
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um a lot of personal Traders I know like will post like videos like shirtless or
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like in uh Sports raw and I'm like hmm
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interesting interesting it's just so tricky though right because
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like I love just to like wear a sports bra when I work out and like I have no
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problem showing myself in a sports bra and I don't think that's inherently a
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bad thing to like show skin no but it's how you
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like the purpose behind it your intentions and I think it's like an unfortunate thing because people
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take your body size so much into account of whether you're like a qualified
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Fitness that's a good point like even if you're just like tending to like make it a marketing thing people might perceive it that way and like trust you more or
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less based on what they see yeah I'm glad I'm not in the fitness industry
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that is not I don't know I feel like the nutrition area is also not great yeah so I dabble
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in both mid both are toxic as hell so what a fun time to be a lot
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um but yeah there oh we're just gonna keep talking about this one bullet point but how you
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look is not a good like qualification or like
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piece of like evidence to be utilized as someone's like health status or
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if they were successful like Hannah said like we don't know what's actually going on behind the scenes it's just a picture
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I'm listening to a book right now I shared out my Instagram stories today
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um let me find the title of it so everyone can read it if they want to but the author is a plus size I believe
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yeah plus size woman and the reason I question that is because the person who's like reading the audiobook is not
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the author but I'm pretty sure it's a woman but anyway they are a plus-sized person
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and they lift so the book is called Fitness for
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everybody by Meg Boggs and where was it going with this oh
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she can lift like like squat hundreds of pounds and she says that all the time she gets comments
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and like looks of just like you shouldn't be able to do that you do not have the body type that should be able
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to do this particular exercise as if like that's how bodies work like only certain shapes and sizes can do certain
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things so I won't tell her a story for her but it's a really good book and I recommend
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it a lot because she goes a lot more into this and like her perspective which we of course cannot share as not plus
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size individuals so definitely if you want to hear more about this hear more from those who actually like
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are in different bodies than what you would like initially perceive as like healthy
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and fit and well yeah that's so silly I
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I feel like I have a long list of books that you tell me about that I need to read they're all on my Instagram or my
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Amazon affiliate page if y'all want to know what books I recommend a big fan of that
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yeah I love that cool let's move on to the next one I
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think we beat our dead horse what's the What's the phrase that you said I think it is beat Dead Horse was that the
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actual phrase yeah beat it at horses the right way but you said be a dead beat a dead record be the dead ones
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I was like wait which one's real oh my God okay yeah we're gonna beat this dead record so Paul
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um but next problem with progress pictures is they only really show like one type of progress which that is
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typically like weight loss or a change in body it doesn't show any changes in
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your laboratory values it doesn't show changes in like for the example of like lifting weights like if they're being
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able to like lift more weights or have more repetitions I don't think that's how it said like have more repetitions
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make more reps do more reps do more reps there we go more reps even we'll do out
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more UPS there we go um it doesn't show like how the
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relationship with food changed if it did it doesn't showcase like changes in mental health it doesn't showcase
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um like just a lot of other things that you can only take so much away from a picture
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and that's it yeah like it's literally just showing if
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their body changed um that's it
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that's it I said we move on because that's what we always say about it yeah I don't have anything else to add like
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it's that there's nothing more we can really dive into it
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which is kind of related to the next one so these pictures are just showing that
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one thing but that one thing could be completely falsified and edited and like not even real and also we don't even
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know if their body did change that much based on the pictures could be totally edited yes the internet is fake yeah and
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especially these These are 100 fake a lot of times and lighting I put here
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like plays a really big role I think of like the correct at Purdue the gym that we worked out at there
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and as someone who was like a Jim bro back then I hung out with a lot of the gym
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Bros back then Frozen Frozen hoes the Jim Bros and the gym hoes
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um anyway we were all taking progress picks we were all taking like selfies in
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the gym mirrors and we would all comment like on the best places in the co-rec with the best lighting that would like
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show your muscles the best and so of course we would like only take pictures and the areas that were lit in the ways
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that would like the Shadows would like accentuate your delts or whatever [Music]
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so of course somebody took the progress photo is not going to do it in the worst lighting and in fact when I was looking at the blogs
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that were like pro-progress photos that I was like researching for this post a lot of them like give tips on like how
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to do proper lighting so that you can look your best in your progress photos so no one's ever gonna like post a
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progress photo like in this like god-awful lighting where it shows like dimly Lids like weird angles like
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non-posed yeah exactly
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it's just one picture and there's a lot that goes into it video edit it or I think a little bit
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better for this because they're harder to edit but even videos can be edited nowadays oh yeah and the lighting and
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yeah posing and constantly flexing in your videos that's a good point too like no
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one's walking around in the body that you see in that photo no one's fully
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flexed up wide lat syndrome walking through doorways sideways because you can't fit
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in the Rain Rain way exactly yeah no you don't see these
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unless you're like out of bodybuilding competition or something where like people are posing like that's right
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maybe that's hanging out is that Naughty Boy on Saturdays that's why I stopped by and
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can we please go this weekend actually just go watch some people Flex
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I think that'd be one of the most uncomfortable things I'd ever do it's so crazy to me that I like thought
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I wanted to like spend my time doing that we watched so much Teacher YouTube
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of that we're just like people are just flexing with her like
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incredibly intense really obnoxious and aggressive tant like spray tans and then
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they were like yeah uh another episode where teiche comes up
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what a surprise we're actually fan we are fans we've followed her for almost a decade we also
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need to just have her on the podcast at this point yes we've we felt like a part of our life maybe
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that's what her intention was she is very lifestyle influencerian
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here we are still chatting about hers worked she we were her target audience and we
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were stupid the whole time yeah despite everything that's happened we have adapted
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it's still stuck around [Music]
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so yeah let's not we're not going there right I probably already heard it
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yeah we're gonna this weekend we have food plan that's much more our upper alley in
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shopping food and shopping food shopping and content creation that's that's what
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all we want to do for the rest of my life yeah we need to travel we're going to Australia evidently yeah the poll
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everyone said yes oh wow there wasn't one no oh wow and
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someone else damn it I didn't share on my stories but someone else damn me and said the coffee there is like the best in the world
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so yeah and actually I thought about it Ross and I watched a YouTube video recently because we always watch food
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videos on YouTube together and it was a guy like showing around like his coffee
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place in Australia it's like a really big thing there I guess I didn't know that like Coffee Culture but apparently
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they do that'd be so fun I know all right well we have to go there now I
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know we'll suck it up for the Spiders and Snakes I guess and other poisonous
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things we'll just but it'll be okay we'll be safe we'll do lots of research
26:23
I mean how many snakes are gonna be in coffee shops you know
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hopefully none okay I don't I don't know I don't live in Australia I don't either I don't know
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here in America there's not a lot of spiders well I don't know about spiders but snakes and coffee shops
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at least in my part of America maybe not in Arizona and stuff but yeah I will say ever since the Scorpion
26:47
incident I'm a little bit more scared to go outside and I was in our country uh I
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haven't heard that story full yet should we share it on the podcast we can share it here we'll share it here so anyone
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else maybe someone will learn something from us I don't know what you'll learn because but I'll tell you so
27:08
we'll keep it short because like there's a lot of build up to how much of a mess the first day was
27:14
my family recently went to Yosemite and our first night was like I outside
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of the Yosemite Valley it wasn't necessarily essentially in the park but I was like still like the valley and
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like in the middle of the woods nowhere so like we have everything packed it's
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this cute little Airbnb um this is not on the Airbnb people I just want to say that
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um but it was like two different levels there was like a bet on the first level and then like maybe like five stairs and
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then there's like the kitchen bathroom and then another bed and like I slept in
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the same bed as my sister and my parents slept in the bed below us and I just want to preface this with it should have
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been my sister because that would have been the original sleeping arrangements and thank goodness it was not
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but my dad insisted on sleeping under the Air ac so he's on the bottom floor
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bed closest to the window at 2 A.M like we're all asleep at 2 A.M
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I like hear this noise and I hear talking and I wake up and see my parents
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like moving around and I'm like what is going on right now and my dad's like
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something just bit me there's something in the bed and that in my head like I'm the designated bed bug Checker whenever
28:36
we go anywhere so like I was like I checked the bed for bed bugs there's nothing in your bed so we turn on all
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the lights because he's like so insistent that something bit him
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so I like pull up I go I'm looking under the mattress looking at the corners because normally where bed bugs are and
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I'm like there's nothing here maybe it was a mosquito and out there so I'm like we're all exhausted like we had a tough
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day of traveling I'm like I just want to go to sleep it was mosquito like get over it and he's like no it woke me up
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and we like pull back the covers and there's this like black scorpion probably like this big right next to his
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pillow ah and like he said that like he moved his hand in his sleep and he must
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have put his hand on top of it and it stung him at like I think it's like ring
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finger oh thank goodness it wasn't his face yeah but he got stung it started swelling
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immediately so like I'm freaking out like I have no idea what to do with scorpion I was like why are those
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scorpions in Yosemite one I thought these were only in the desert um and apparently the Scorpion was not
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scared of my dad's hand because it just stayed where it was it just like stung this thing scorpions are like another
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breed I'm now afraid of them um and like my dad was so tired or I or
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maybe he just didn't care and like that's just who he is yeah I could see but he like took a piece of tissue and
30:04
just like killed it like a bug what no he did not yes and just like squashed it
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in his hand he also that cracks me up oh my gosh I was like what if the Stinger
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went through the tissue right like we're just grabbing things with our hands are
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so funny oh my gosh I was like what so we threw it in the trash can and then my
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mom and I were like well what if something happens to you we need to know what type of Scorpion it was so he takes
30:32
it back out it was still alive so he like puts on the floor and Stomps on it
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still at 2 A.M also it's just 2 A.M and then we put it in a Ziploc bag
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and just put it out and I'm like hate it yeah but luckily we iced it we didn't have we
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I like messaged the Airbnb coach I'm like do you guys have Benadryl it's two in the morning they were actually out of
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town I think so they they never even responded till later but he started icing it and it like started to go down
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but I was like looking up like urgent care near me and nothing's open of course because we're in the middle of a valley and nothing's close either
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um and I was like what type of scorpion is this and all I know is black and small and apparently there are only two
31:18
types of scorpions in the U.S oh the brown ones the light brown ones are the
31:23
ones that are like more deadly than the black ones I found out you get stung by
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a black one I'm pretty sure you're okay just like maybe get like an anti-inflammatory yeah ice it
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um but if it's a light brown one I would hit up some urgent care or something I'm
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not a scorpion expert this is what I've learned from Google at 2 am but it was
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scary and literally I was terrified to go in my bed because I was like I can't
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see the cover so I like wrapped my feet I was like so tight around the blankets that like hopefully nothing could get in
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yeah and I was like freaking out the whole time it was a rough start communication now we were
32:09
supposed to do half dome in like a day and a half or like you have to like use
32:15
the cables with it's like 80 upper body yeah and I was like are you gonna be able to grip the cables
32:21
and he's like I'll be fine but of course like thank goodness it was him because I feel like dads are just like whatever no
32:27
if it was like me my sister or my mom everyone would be in tear turn the plane
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around like like we're going home yeah so
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I'm kind of scared to school um what brought us here I'm trying to like bring It full circle Australia
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Australia okay I'm scared of things in Australia but now I'm also scared in
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California I don't know if they have scorpions I know they have spiders and snakes I bet they do have scorpions I
32:57
feel like I'd honestly rather I bet they do and I bet they're huge I bet they're huge did you see that video I sent you
33:02
with that spider on that tree it was the size of a monkey you guys it was humongous it was so big
33:09
I was like there's no way that's a real I literally can't even like think about it like my body just like
33:15
claims I feel like I'd rather take that spider than a scorpion oh wow
33:21
like when we were in Costa Rica we had scorpions in our room but that's
33:27
I think we like how did you do so much that we like we got a new place to stay we were like
33:32
we're not staying here oh okay okay I was like how did you not crawl into your suitcase or like that's what I was
33:38
afraid of coming back I'm like what if there's something at home
33:44
that's pregnant you just like breed a whole new scorpion that was literally my worst like my fear of like that was a
33:51
pregnant Scorpion and now they're everywhere you start like uh what's it called like
33:57
a Takeover in Chicago scorpions like they're like an infectious or like a not infectious species what's up
34:05
invasive they're an invasive different species and they like we have a scorpion
34:10
problem now in Chicago spread to my neck of the woods too it's not that far away like the entire
34:16
Midwest would be hit and then we wouldn't know how to handle that no I
34:22
could even handle like little tiny spiders in my house I don't know what the worst thing we
34:28
have in the midwest is bears do we I guess we embarrass him there
34:34
were bears in Wisconsin that's true um raccoons are pretty mean
34:44
mosquitoes are huge but mosquitoes it's true don't really hurt they're just like the horse flies are bad those are big
34:53
and they hurt yeah I don't know if we ask everywhere nature
34:59
is scary no matter where you go yeah so that's wow scorpions
35:08
I don't know it might take me some time to get over that that's okay we don't
35:13
have Australia in the near future I don't think no we can hopefully learn to cope before
35:20
we go hopefully you guys should give us lots of tips of how to make sure we
35:26
don't run into anything because we will be fully prepared yeah oh I just saw like worse fear were like
35:34
in the room and we look up and there's a spider like one that big yeah guys it
35:40
was like the size of a monkey and I'm not even kidding no it was huge it's a tick tock video so who knows
35:47
the realisticness realisticness I've seen a lot of spiders in Australia on Tick Tock and and like the webs he's
35:55
like seeing all the videos of the webs like the whole landscape is just White
36:01
uh they could take us out if they got together and turning into
36:07
humans they could definitely take us out it would be screwed I think about how I have like a wild animal in my house all
36:13
the time with Finn how I was like adopted a while you know
36:19
he could just like we're just gonna
36:24
Benny is just what I imagine a wild dog the most gentle loving creature I've
36:30
ever met but I always think about that and I always tell Ross like we have a wild animal in our bed right now
36:39
oh wait he could turn if he decided he could he could kill us he got mad one day
36:45
you could definitely date you guys out but he literally loves us so much so I don't think it's gonna happen but it's
36:50
still scary it is but that could be said the same about Ross that's true or me I mean I
36:59
could be a murderer too bro or no you gotta pick them right that goes for
37:04
your animals and your spouse
37:11
wild animal s running around oh someone dm'd me a video of how to
37:18
prepare a kangaroo tail so we'll have that for when we want to eat that yeah I guess we eat them
37:24
it was I don't know kangaroos I know they're so cute they're so cute so are cows and pigs and I
37:30
happily eat those so that's true
37:35
um we'll see I wouldn't mind alligator alligators
37:41
I feel like they have those crocodiles they're probably they're probably like 50 feet long and I hate them I think
37:48
they all should be dead so I'd be happy to eat those guys I want alligators to go extinct
37:53
they're scare scary they are very scary and very fast yeah
37:58
they're like little legs yeah wow I think what we've learned today is
38:05
that we are both kind of terrified of Wildlife despite how much we both like the
38:11
outdoors I know we're also living in fear every time we go outside but it also exists for indoors too let's
38:18
be honest yes you're never safe no matter where you are with you and
38:24
your wild animals and because I have Bobby Bobby could take me out I mean yeah for all we know
38:30
we talk about that a lot but then we also talk we also talk about how the number one
38:36
suspect always is like the significant other or the roommate so that would just
38:42
be silly of us yeah that's true yeah you get caught for sure yeah yeah like if you end up missing I would immediately
38:48
blame Bobby obviously yes obviously yeah so sorry I can't can't be doing that and
38:56
same goes for him too if he ended up missing you're my best friend but I would blame
39:01
you for murdering him unless he told me and we had like worked together to cover it up that I'd help you with that but
39:07
I would definitely give you a heads up but then you would be an accomplice
39:12
just so you know it's a casual text one day
39:20
yeah that's true yeah it is strict ones or four though like you're supposed to
39:25
be able to tell your best friend and your partner unless that's the person you murdered
39:30
oh yeah tricky world we live in WoW let's just
39:36
hope neither of us murder anybody so fingers crossed
39:44
knock on wood right yeah anyway let's keep going I feel like we always just we
39:50
have like two bullets left and then we just like go off in half an hour about something so off topic this is important
39:57
Australia I feel like that could be our first like huge tide trip that'd be so
40:03
fun that'd be so fun okay that's my bummer literally almost done let me always do that yeah
40:08
our next reason of how these could be problematic these progress picks if you forgot what we're talking about because we got so sidetracked
40:15
um the other possible potential problem of progress picks is that they can portray progress
40:21
as linear and fuel like all or nothing thinking so basically they don't show
40:27
like the in-between of like what was going on from point A to point
40:33
B and it makes people seem or feel maybe if you look at that like oh this person had no struggles along
40:39
the way they didn't have this difficulty they went through you just see like oh they lost weight or oh their body
40:46
changed must have been so easy for them and that just again that fuels that all
40:51
or nothing thinking which is not ever going to be supportive of long-term sustainable habit change
41:01
yeah it's just two pictures a little ill does it really say a lot
41:06
I saw some of the blogs of course say like oh yeah a picture paints a thousand words or whatever that phrase is and
41:13
it's like not really in this case it doesn't tell us anything it just shows that someone has less Mass on their body
41:19
or more mass if they're doing like a muscle building thing yeah and that's about it yeah I feel
41:26
like there's the next one also ties into that pretty well we're like the lack of progress That You Don't See
41:33
in progress pictures can lead to feelings of failure or other
41:40
like subsequent Reactions where like you don't know like I feel like typically
41:47
they advertise how much time that that's a lie they do not typically always say
41:52
this is how long it took me to change my body this way um but because there's that comparison
42:00
I knew might not be having the same intensity or like effect that they had
42:06
on their bodies you had on yours like it can lead to that the All or Nothing mindset which leads
42:13
to feelings of failure and affecting self-esteem and then probably affect like your dietary habits and your
42:20
physical activity habits and like even if like maybe you were feeling better you're sleeping better you
42:26
I don't know like felt like you were eating more healthful Foods you were eating more vegetables when you hated
42:31
vegetables like something like that those really great forms of progress
42:37
don't feel as like valid because you don't see that
42:43
progress that they had or it's not as quick as you would like like maybe they had I feel like that also ties into the
42:50
last one that I wanted to bring up is like the time frame advertised is never
42:56
guaranteed like lose 20 pounds over one month or like really 20 pounds in two
43:03
weeks I've seen that I'm like what the heck I'm like are we chopping off value parts what is happening here
43:09
um but like one the time frame is not guaranteed when the pictures were taken
43:15
we don't even know if those are accurate depictions so like before and afters they could have been edited
43:20
and the only way really to know what the picture is I was thinking about this when
43:26
um like way back when maybe it was 20 20 29 I think it was 2020. do you remember
43:31
when like they exposed Trump on Tick Tock because like he was they took these
43:38
two pictures of him like signing some documents I like literally no idea what the context was because it's out of my mind but there were like two I think it
43:46
was part of his campaign he was like proving he was I don't know pushing for something no big memory and there were
43:52
two different things he was talking about but the internet like downloaded the pictures and like found the time
43:59
stamps of the pictures and they were literally like 20 minutes apart he just like changed like what he was wearing in
44:06
the clothes at like the clothes and like the pen that would be the only way to know if
44:12
these like pictures were maybe accurate even then like if you could see when they were created but no one has time
44:18
for that right unless you're Tick Tock and you're going after someone but I don't think in the from the standpoint
44:25
of these fathers pictures anyone really cares that much to look into it so if
44:31
they're advertising a time frame I would take it with a very small grain of salt
44:36
and even if they are accurate like say that person did lose 20 pounds in two
44:42
weeks does it mean that a that's what you should do B that's the healthiest thing to do or see it's even possible
44:49
for you to do that even if you tried so like the time frame that someone reaches their goals
44:56
doesn't always need to align with whatever goals you had that could be similar
45:02
just one more little thoughts on the little time frame guy yes yes yes yes
45:09
so let's talk about what you can do because we talked about all these problems for quite a bit about why
45:14
progress pictures are not the best but some like more weight neutral ways to measure progress was
45:21
like one like logging your exercise like personal bests or PR's whether this is
45:26
like how much weight you've left it or how many reps you've done or not not had
45:33
are like your running times or how quickly you swam or like how good you
45:39
felt or like how flexible you were right yoga or Pilates or
45:45
maybe how many like sets of stairs you climbed or how far you walked from the
45:50
parking lot to somewhere like how quickly you felt or how quickly you went how good you felt like things like that
45:57
are going to be a little bit better at measuring progress because one that's like over time and that's individualized
46:03
to you but you can see like oh I'm getting faster I'm getting stronger here I
46:10
a better endurance stuff like that yeah I like those I think also another one that's pretty
46:16
objective could be lab values blood pressure readings that sort of thing as
46:23
long as we recognize that even that can become obsessive tracking too same way as like tracking your
46:29
weight or your calories or whatever I was going to mention too for the last one like you could even log like how
46:35
many workouts you do and in some cases that could be helpful but that could also again like be somewhat obsessive where if you only
46:42
did three this week when your goal was to do four you beat yourself up for it that's not great so with all of these
46:49
really if any kind of tracking is just not going to serve you that you don't have to do it but some people do make
46:55
the argument that they do find a lot of benefit from like tracking something so I guess the bottom line takeaway here is
47:03
try to choose a weight neutral measurement that won't leave you feeling like
47:08
back in the like binary thinking of All or Nothing
47:15
poo poo on tracking your weight
47:22
yes yes so overall it's about the journey it's
47:29
not just about the end result like the end result is like obviously what you're potentially like
47:34
aiming for but also you gotta appreciate the work you're doing right now how you
47:40
are like those small wins and whatnot that will that's what's going to keep you going and then definitely tune in
47:46
next week when we talk about bigger that's gonna that is we already we already recorded it it's like that's
47:52
gonna be such a fun um that is a really really great episode we are so excited to share that with you
47:58
our guest is so cool Hannah and I were fangirling um but you will not want to miss it and
48:05
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48:29
we'll promote on here because you're probably like oh my gosh chill out I have one more thing too hopefully you're already covering it we'll see okay it
48:36
was gonna be the questions yes okay okay perfect the last thing is on our website
48:42
www.the upbeat dietitians.com no no uh
48:49
hyphen or anything we got the this thing one word take that Google domain just
48:56
like our Instagram name and our also our tick Knack name it's only in the podcast
49:01
like title we ever included that's okay um we under the little podcast tab you can
49:09
start we well you can start doing this and we really want you to do this asking questions about future episode ideas or
49:17
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49:22
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49:27
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49:42
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49:49
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49:55
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50:02
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50:09
bonus question today the correct way to make nachos You're Gonna Want to hear that so we will see you over there all
50:16
right bye guys bye guys
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