Taking Care of My Physical Self Is Self-Care Too: Weight Management, Healthy Habits & Doing Better-ish

The Self-Care Journey | Doing My Best-ish

When we talk about self-care, we often think about bubble baths, journaling, mental health days, setting boundaries, or learning to love ourselves.

But what about taking care of our physical health?

What about eating better, drinking more water, getting enough sleep, moving our bodies, and learning how to manage our weight?

I’ve spent a lot of time focusing on my mental and emotional well-being. But lately, I’ve been thinking more about my physical well-being, too.

And I’ve realized something.

Taking care of my physical self is just as much a part of self-care as taking care of my mental health.

That doesn’t mean I need to have a flat stomach, reach a certain number on the scale, or completely change how I look.

It means learning to take care of the body that’s been carrying me through everything.

And like most things in my self-care journey, I’m still figuring it out.

Wait, Does Weight Management Count as Self-Care Too?

Here’s something I’ve been thinking about lately.

When we hear the words self-care, we usually think about mental health, relaxing, journaling, setting boundaries, or taking a much-needed break.

But what about our physical health?

Does wanting to lose weight count as self-care?

Does counting calories, eating more protein, drinking more water, or going for a walk count?

Yes. Taking care of your physical health is self-care, too.

But I think there’s an important difference between wanting to improve your health and feeling like you need to change your body to be worthy of loving yourself.

Self-care shouldn’t be about punishing yourself for gaining weight, restricting everything you enjoy, or forcing yourself to exercise when you’re already exhausted.

It should come from a place of wanting to feel better, physically and mentally.

And I’m learning this myself.

I’ve struggled with my weight, staying consistent, and finding the motivation to stick with healthier habits. My mental health, medications, and everyday stress can make things more challenging.

Sometimes I get frustrated because I want to see progress faster.

But I’m realizing that taking care of my body doesn’t have to mean being unhappy with it.

Maybe physical self-care looks like drinking another glass of water.

Maybe it’s eating a balanced meal with enough protein.

Maybe it’s going for a walk after work.

Maybe it’s getting eight hours of sleep instead of pushing myself to do one more thing.

And maybe it’s tracking my calories to better understand my eating habits, without allowing those numbers to determine my self-worth.

Physical Self-Care Is About More Than Losing Weight

Here’s what I’m trying to remind myself:

• Eating well is self-care because my body deserves nourishment.
• Drinking water is self-care because hydration supports my overall health.
• Getting enough sleep is self-care because my body and mind need rest.
• Walking and moving my body are self-care because movement supports my physical and emotional well-being.
• Building consistency is self-care because small, sustainable habits matter.
• Giving myself grace is self-care because I don’t need to be perfect to make progress.

And here’s something else.

You can practice physical self-care without trying to lose weight at all.

Your health is about so much more than your appearance or the number on the scale.

I’m not trying to become a completely different person.

I’m trying to learn how to take better care of the person I already am.

Weight Management Isn’t Always About Willpower

Can we talk about something that doesn’t get discussed enough?

Sometimes managing your weight is genuinely difficult, even when you’re trying.

There are so many things that can influence our weight:

• Mental health and emotional well-being
• Medications and their side effects
• Stress and sleep quality
• Hormonal changes
• Genetics and metabolism
• Eating habits and physical activity

Some medications, including certain medications used for mental health conditions, can increase appetite, affect metabolism, or contribute to weight gain.

And when you’re already managing your mental health, adding pressure about your physical appearance can feel exhausting.

One thing I’m learning is that weight management isn’t about being perfect. It’s about finding habits that work with my life, not against it.

If medication is contributing to weight changes, it’s worth discussing that with a healthcare professional rather than stopping or changing medication on your own.

Your mental health matters, too.

Calorie Counting Can Be a Tool, Not a Punishment

Let’s talk about calorie counting.

For the longest time, I thought counting calories meant restricting everything I enjoyed.

But calorie tracking doesn’t have to mean starving yourself, skipping meals, or feeling guilty about eating a cookie.

At its simplest, calorie counting helps you understand how much energy you’re getting from food and drinks.

Your body needs calories to function. Even when you’re resting, your body uses energy to keep your heart beating, your brain working, and your organs functioning.

Gentle Tips for Getting Started

Start by observing, not restricting.

For the first week, consider simply tracking what you normally eat. This can help you understand your eating patterns without immediately changing everything.

Learn about portions.

Serving sizes on nutrition labels can be useful starting points. You don’t have to weigh every single bite of food to become more aware of portions.

Don’t forget drinks and snacks.

Coffee additions, sugary drinks, sauces, and little snacks throughout the day can contribute to your overall intake.

Avoid extreme calorie goals.

Your calorie needs depend on factors like age, body size, activity, health conditions, and medications. A registered dietitian can help you determine an appropriate goal.

Remember that food is more than a number.

Calories tell you how much energy food provides, but they don’t tell you everything about nutrition. Protein, fiber, vitamins, minerals, and enjoyment matter, too.

And most importantly?

You do not have to earn your food through exercise.

If tracking calories starts making you anxious, guilty, or overly focused on numbers, it’s okay to stop and try a different approach.

I’m Struggling With This Too, But I’m Doing Better-ish

I want to be honest about something.

I’m not writing this because I’ve mastered calorie counting, healthy eating, or weight management.

Far from it.

I’m struggling with this, too.

There are days when I tell myself I’m going to eat healthier, track my calories, walk more, and finally become consistent with taking care of my physical health.

And then there are days when I’m exhausted from work, overwhelmed with life, or simply don’t have the motivation.

Sometimes I start strong and then fall back into old habits.

And sometimes I get frustrated with myself because I feel like I should be doing better.

I’ve also learned that managing my weight isn’t as simple as eating less and moving more. My mental health, medications, stress, and energy levels all play a role.

But here’s something I’m trying to remind myself:

I’m not failing. I’m learning.

I’ve been making small changes. I’m walking, trying to eat more protein, becoming more mindful of what I eat, and paying more attention to what my body needs.

Am I consistent every single day?

Nope.

Do I have everything figured out?

Definitely not.

But am I trying?

Absolutely.

And maybe that’s what progress really looks like.

Not a dramatic before-and-after transformation.

Not suddenly becoming someone who loves working out every morning.

Not perfectly tracking every calorie.

Just someone who is slowly learning how to take better care of herself, physically and mentally.

I’m not doing perfectly. I’m doing better-ish.

And right now, that’s progress worth being proud of.

The Not-So-Secret Weight Loss Tips I’m Learning: Water, Rest, Protein, and Consistency

Here’s something I’m starting to realize about weight management.

We spend so much time looking for the secret to losing weight.

The perfect diet. The perfect workout. The perfect calorie-counting app. The magical trick that will finally make everything easier.

But what if the real secret isn’t some complicated weight loss plan?

What if it’s the little things we do consistently?

And trust me, I’m still working on this myself.

1. Drink More Water (Yes, It Really Matters!)

I know, I know. We’ve heard this advice a million times.

Drink more water.

But staying hydrated is one of the simplest ways to support our physical health.

Water helps our bodies function properly, supports digestion, and can help us feel more energized when dehydration is making us tired.

Sometimes thirst can also be mistaken for hunger, although drinking water isn’t a replacement for eating when your body needs food.

My better-ish tip: Keep a reusable water bottle nearby, especially at work. Instead of obsessing over drinking a perfect amount, focus on drinking regularly throughout the day.

2. Get Plenty of Rest (Sleep Is Self-Care Too!)

Can we normalize the fact that getting enough sleep is part of taking care of our bodies?

When we’re exhausted, everything feels harder.

We’re less motivated to move, preparing healthy meals feels like a chore, and sticking to our routines can become overwhelming.

Not getting enough sleep can also influence the hormones that regulate hunger and appetite.

Most adults need around 7–9 hours of sleep each night.

My better-ish tip: Try creating a bedtime routine that helps you unwind. Put your phone down, make your bedroom comfortable, and give yourself permission to rest.

You don’t need to earn rest by being productive.

3. Eat More Protein (And Don’t Forget Balanced Meals!)

One thing I’ve been trying to improve is my protein intake, especially when I’m working.

Protein helps maintain muscle, supports recovery, and can help us feel satisfied after meals.

But you don’t need to survive on protein shakes and chicken breasts to eat healthier.

Eggs, yogurt, beans, nuts, fish, and other protein-rich foods can all fit into a balanced diet.

And remember, carbohydrates and healthy fats matter, too.

My better-ish tip: Instead of completely changing what you eat, try adding a protein source to meals you already enjoy.

Small changes are often easier to maintain than restrictive diets.

4. The Biggest Secret? Consistency Doesn’t Mean Perfection

This is probably the one I’m struggling with the most.

I can make plans to eat healthier, walk more, count calories, and improve my physical health.

But actually sticking to those plans?

That’s another story.

Some days I’m motivated. Other days I’m exhausted.

And I’ve learned that waiting until I feel motivated isn’t always going to work.

Instead, I’m trying to make my healthy habits small enough that I can manage them even on difficult days.

Maybe I don’t have the energy for a long walk, but I can take a short one.

Maybe I don’t feel like preparing a complicated meal, but I can make something simple and balanced.

Maybe I forget to track my calories for a day.

That doesn’t mean I need to give up.

My better-ish tip: Focus on habits you can repeat, not rules you have to follow perfectly.

Because consistency isn’t about never missing a day.

It’s about continuing even after you do.

5. Don’t Forget That Weight Loss Takes Time

Here’s another reminder I need sometimes.

Healthy changes don’t always show up immediately on the scale.

Our weight can fluctuate for many reasons, and progress isn’t always linear.

Especially when medications, stress, hormones, and other health factors are involved.

Rather than chasing rapid weight loss, I’m trying to focus on feeling healthier, building strength, and creating habits that I can maintain.

And if the number on the scale doesn’t change right away?

That doesn’t mean the effort is wasted.

Walking Counts as Exercise (Yes, Really!)

Here’s something I think we need to normalize.

You don’t need an expensive gym membership or an intense workout routine to start improving your physical health.

Walking counts.

Walking your dog counts.

Taking a short walk during a break counts.

Moving around throughout your workday counts.

Physical activity can support cardiovascular health, sleep, mood, and overall well-being.

For many adults, a longer-term goal is at least 150 minutes of moderate-intensity activity per week, along with muscle-strengthening activities twice weekly. But you can work toward that gradually.

Easy Ways to Move More

• Take a 10–15 minute walk when you have the energy.
• Go outside and enjoy nature.
• Stretch after a long work shift.
• Dance to your favorite 90s or 2000s playlist.
• Try beginner-friendly strength exercises.
• Take movement breaks when you’ve been sitting for a while.

And remember, rest days are important.

Movement should be something you do to care for your body, not something you do because you hate it.

Track Healthy Habits, Not Just Your Weight

The scale doesn’t tell the whole story.

Weight can fluctuate because of hydration, digestion, hormonal changes, and other factors.

That’s why I think tracking other parts of our physical wellness can be helpful.

Things Worth Tracking

• Daily movement or walks
• How much water you’re drinking
• Whether you’re eating regular, satisfying meals
• Protein and fiber intake
• Sleep quality
• Energy levels
• Mood and stress
• How your clothes feel
• Improvements in strength or endurance

You can use a notebook, planner, or wellness app.

You don’t need to track every single thing, either. Pick a few habits that actually help you.

And celebrate the non-scale victories.

Maybe you can walk farther without getting tired.

Maybe you’re sleeping better.

Maybe you have more energy at work.

Maybe you’ve learned to recognize when you’re hungry or comfortably full.

Those are accomplishments worth celebrating.

Your Mental Health and Physical Health Are Connected

Here’s why I think physical wellness deserves a place in the self-care conversation.

Our mental and physical health influence each other.

When we’re stressed, we might struggle with sleep, experience changes in appetite, or feel too exhausted to exercise.

When we’re physically run down, it can become harder to manage everyday stress.

But taking care of your physical health doesn’t have to become another source of pressure.

Sometimes physical self-care looks like going for a walk.

Sometimes it looks like eating a nourishing meal.

Sometimes it means getting enough sleep, scheduling a doctor’s appointment, or allowing yourself to rest.

And sometimes it means recognizing that you need extra support.

If you’re experiencing unexpected weight changes, medication-related weight gain, or other physical symptoms, talking with a healthcare professional is an important part of self-care.

You Can Want to Change Your Body and Still Love Yourself

I think this is something we need to talk about more.

Can you practice self-love while wanting to lose weight?

Absolutely.

You can appreciate your body while wanting to improve your health.

You can work toward a weight-management goal without believing that your current body is somehow wrong.

You can want to feel stronger, healthier, or more comfortable in your clothes without making your appearance the center of your self-worth.

Self-love doesn’t mean you have to love every single thing about your appearance every day.

Sometimes it simply means treating yourself with kindness while you’re working toward change.

Your body deserves care at every size.

Not just when you reach a goal.

Not just when your clothes fit differently.

Not just when you feel confident looking in the mirror.

Right now, too.

My Gentle Physical Self-Care Checklist

If you’re trying to improve your physical wellness without overwhelming yourself, here’s a simple place to start.

• Eat regular, balanced meals.
• Include protein and fiber throughout the day.
• Drink water regularly.
• Move your body in a way you enjoy.
• Make time for rest and sleep.
• Track calories only if it feels helpful and sustainable.
• Pay attention to your energy and mood.
• Celebrate small improvements.
• Give yourself grace on difficult days.
• Remember that your worth isn’t measured by your weight.

You don’t have to do everything on this checklist every day.

Choose one or two things to work on first.

That’s enough to begin.

A Little Something I’ve Been Working On: My Doing My Best-ish App

Speaking of learning how to take better care of myself, I’ve also been working on something new!

My Doing My Best-ish app! 💜

I created this app with a simple idea in mind: making physical self-care and building healthier habits feel a little less overwhelming.

Because, as I’ve mentioned throughout this post, I struggle with consistency, too.

I know what it’s like to want to make healthier choices but feel exhausted, unmotivated, or overwhelmed by everything else going on in life.

And I wanted to create something that could help make those small changes feel more manageable.

The app brings together some of the things I’ve been trying to focus on in my own self-care journey, including:

• Calorie tracking to become more mindful of eating habits without making food the enemy.
• Weight management tools to help track progress over time.
• Walking reminders to encourage gentle daily movement.
• Healthy food ideas to make balanced eating

Final Thoughts: I’m Not Trying to Become a Different Person. I’m Trying to Take Better Care of Myself.

For a long time, I’ve associated self-care with healing emotionally and mentally.

And those things are still incredibly important to me.

But I’m realizing that my physical health deserves attention, too.

Not because I need to look a certain way.

Not because society says I should be thinner.

And definitely not because my worth depends on a number on the scale.

But because I deserve to feel as healthy and comfortable in my body as possible.

I’m learning that calorie counting can be helpful without becoming obsessive. That walking is worthwhile even when it isn’t a full workout. That healthy eating doesn’t have to mean giving up everything I enjoy.

And that being inconsistent sometimes doesn’t mean I’ve failed.

Maybe taking care of ourselves isn’t about completely transforming our bodies.

Maybe it’s about learning how to listen to them.

I’m not working toward a perfect body. I’m working toward a healthier relationship with the one I already have.

I’m not where I want to be yet, but I’m not where I started either. I’m learning, growing, and taking care of myself one small habit at a time.

I’m doing better-ish, and that’s enough for today.

A Little Self-Care Reflection

Ask yourself:

Am I making changes to my physical health because I want to care for myself, or because I feel pressured to look a certain way?

And here’s another question:

What’s one small thing I can do this week that would help my body feel cared for?

Because sometimes the smallest acts of self-care are the ones that become lasting habits.

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Disclaimer: This post shares personal reflections and general wellness information. It is not medical or nutritional advice. Individual calorie needs and weight-management approaches vary, especially when medications or medical conditions are involved. Speak with a qualified healthcare professional for personalized guidance.

I Create to Heal | AbbyJuli.com