Last week, I took a working break in Croatia.
As well as working, I had some time to relax, but I also wanted to explore.
So, one day, I decided to hop on a ferry to a quiet island.
After the short ride, I walked through a small, sleepy port town and began a 90-minute hike up a hill.
At the top was an old, abandoned fortress that overlooked the sea and scattered Croatian islands.
The sun was blazing, and the hike was a challenge, but the reward was worth it.
I could see right across the water to the town I had ferried from.
As I reached the top, I spotted a derelict wall with a small ledge, and although there were warning signs about climbing, I decided to go for it.
Once I was up there, the view was incredible.
I sat for a while, staring at the town I’d just come from, letting it all sink in.
I took a selfie with the view from the top.
If you are interested, you can see the long, windy dirt path up to the fortress and the town over the sea I was staring at.
As you can see, I was rather warm and looked like I’d been dragged through those trees and bushes; you can see that here 📸.
After about 15 minutes sat down, reflecting, and taking in the view, I decided it was time to head back down.
I grabbed my backpack, ready to start the trek, but then I paused, thinking I’d take a quick sip of water and put my shades back on.
As I set my bag back down, out of nowhere, a small black snake, about eight to ten inches long, jumped off my backpack and slithered into a nearby rock.
I just stood there for a second, staring into the abyss where the snake had disappeared, processing what had just happened.
Thinking I was about to walk back down the hill with that on me!
It wasn’t a giant snake, but at that moment, it felt a bit of a shock, but just shrugged it off and set off.
Funnily enough, that’s exactly how I reacted when I got home again.
I stepped on the scales and saw a number I hadn’t expected.
Just like I stared at the spot where the snake vanished, I was again standing there staring at the scale in disbelief, thinking, “How did this happen?”
I was 3kg (6-7lbs) heavier.
Now, I could’ve freaked out, but I reacted like after that snake encounter, just shrugged it off and carried on as normal.
I knew it wasn’t the end of the world.
A lot of people would see that number and immediately assume they’ve gained 3kg of fat, just like I could’ve thought that snake was way more dangerous than it was.
But I knew better.
Since I got back home, I have not panicked or thought I’d lost all my progress.
Instead, I have returned to my plan.
I tracked my calories, made sure I ate three proper high-protein meals a day in a slight deficit and hit the gym twice in the four days since I’d been back.
By the end of those four days, I’d already dropped most of that extra weight.
I was only 0.5kg heavier than before I left, typical for a week of enjoying more food and drink.
Here’s the thing: people obsess over their scale weight far too much.
Letting the number mess with your head is easy, especially when it jumps up or down quickly.
You start a diet, and in the first week, you see the scales drop by 4-8lbs, and you feel like you’re smashing it.
But you’re losing mostly water and glycogen, not fat.
The same is true when you go on holiday or enjoy a bit more food than usual.
You come back, step on the scales, and see a number you hate.
But just like you didn’t lose 8 lbs of fat in a week, you didn’t gain 3kg of fat in one, either.
Weight fluctuations are normal and happen all the time.
The key is to remember that scale weight is just one tool in your progress toolkit.
It’s important, but it’s not the only thing that matters.
Other markers—like progress pictures, measurements, and how your clothes fit—are much better indicators of how well you’re doing.
So, next time you see a surprising number on the scales, particularly now as the summer holiday season comes to a close.
Don’t stare into the abyss and freak out.
It’s just data.
Stick to your plan, stay consistent, and remember that progress is about the bigger picture, not just a single number.
Ryan