IFBB Competitor Nathalia Melo in Two-Piece Workout Gear Says "The Scale is a Tool"

Nathalia Melo, a highly successful fitness coach and IFBB competitor, is well-known for sharing her fitness journey and expert advice with her large Instagram following. Her posts are packed with motivation, practical tips, and personal insights into living a healthy and balanced lifestyle. Recently, she took to Instagram to share a powerful message about using the scale as a tool in weight management, emphasizing that there's no shame in wanting to lose weight or in using the scale to track progress. "If you want to lose weight, there is no shame in saying it… and, there is also no shame in utilizing a tool to measure that! Note that I am not talking about obsessing over it, but rather acknowledging that IT IS a tool. Not a perfect tool, but an accessible one," she wrote, encouraging her followers to approach their fitness goals with confidence and realism. Beyond this, Nathalia shares plenty of practical tips and insights into her daily routines that keep her at the top of her game. Here’s a closer look at some of her go-to habits and practices that help her maintain her incredible physique and healthy lifestyle.

1. She Loves Egg Whites

Nathalia Melo/Instagram

In this Instagram post, Melo shared some of her favorite breakfast recipes. One thing she enjoys making are egg white muffins with veggies. Egg whites have a lot of health benefits. Trios Health states, “If you’re open to a change, utilizing just the whites of the egg every now and then can benefit your heart, particularly if cholesterol is a concern. Egg whites are low in calories, high in protein and have no cholesterol.”

2. She Loves Overnight Oats

Nathalia Melo/Instagram

Another recipe that Melo included in her Instagram post was overnight oats with protein powder. Oats have a lot of health benefits. Harvard Health reports, “Oats contain several components that have been proposed to exert health benefits. The primary type of soluble fiber in oats is beta-glucan, which has been researched to help slow digestion, increase satiety, and suppress appetite. Beta-glucan can bind with cholesterol-rich bile acids in the intestine and transport them through the digestive tract and eventually out of the body.”

3. She Loves Smoothies

Nathalia Melo/Instagram

The final recipe Melo included in her Instagram post is a smoothie. According to John Hopkins Medicine, smoothies have a lot of benefits. “Smoothies are popular for good reason. Whirling healthy, whole ingredients together in a blender can give you great nutrition that’s delicious and easy to enjoy on the go.”

4. She Drinks Water

Melo makes sure to stay hydrated. She shared this video on Instagram of herself drinking water in the gym. She captioned the post, “How much water do you drink a day?” According to Harvard Health, getting enough water is very important. “Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.”

5. She Swims

Melo loves to swim to stay in shape. She shared this post on Instagram of herself wading in the ocean. The Cleveland Clinic states that swimming and spending time in water can help build muscle. “The built-in resistance that water provides helps build muscles and makes you stronger. And because water is more resistant than air, swimming does this faster than land workouts like running and biking.”