Break Up With Your Scale
Updated: Jun 18
We've all been there. We're all stoked to start a weight loss journey. We get pumped, inspired, buy all the healthy food, new runners and a gym pass. We go hard, maybe the first week or two. See a bit of weight loss at first, and then it peters off... or worse, comes to a halt.
We step on the scale every morning, and just pray, so desperate for the weight to be down... it's not. After a bit of time like that, we throw in the towel. Maybe I'm not meant to be skinny, weight loss is hard for me, why is it so easy for everyone else?
You join a weight loss group on Facebook, and everyone is talking about how they lost 20 pounds like nothing. How it was sooooo easy for them. Pfft. MUST BE NICE. You close Facebook and reach for a cookie. Screw it.
You've all been there right? Because I sure as hell have.
Meanwhile, while you've been obsessing over the scale, you may have neglected to notice your face getting slimmer, or your pants fitting a little better. You may have not noticed that your complexion is clearer, your feet are less swollen, or you've lost 2 inches on your waist.
Why don't these things register to us?
We're a society that seems to be obsessed with numbers. Weight, height, pants size. Somehow we've attached these things to our worth. On a day where you're body is properly hydrated, you may weigh more on the scale. Or maybe you've been busting your butt in the gym with no weight loss. You need to take into account the muscle you're gaining. Muscle is more dense than fat, so you could have lost a pound of fat, but gained a pound of muscle. In this case you will weigh the same, but appear slimmer.
It's time to use our scales as a tool, and not a crutch. Your scale doesn't give you anything but a benchmark of where you started, and a check in point from time to time. On the daily, it's a terrible tool for our mental journey through weight loss. And YES, weight loss is a mental game as well.
If you had a body like this, and you jumped on the scale and it told you you weighed 200 pounds, would it matter? Probably not. It shouldn't anyway. After all, we're doing this to feel better in our bodies, more confident, and healthier. It's not like we're jumping on the scale in front of people to be like "LOOK AT ME I WEIGH 120 POUNDS!". The number on the scale itself is irrelevant in the grand scheme of things.
We need to break up with our scales, and use them to track, not obsess. It's not healthy, and it's not helping you reach your goal if every time you see the number not going down you think you're failing. You're not. This is a process, and you're absolutely killing it!
Ways to End Your Scale Obsession:
Take monthly pictures.
Weigh yourself at most weekly, if not monthly. Really try to break the obsession with weight. Use it only as a benchmark.
Put Your scale away until your decided weigh-in day, so it's not taunting you.
Take measurements! Re-measure yourself weekly, monthly, or any time you don't feel like you're getting anywhere.
Put a sticky note with a power word over your scales digital screen. Try something like "beautiful", "confident" or "strong". Words that reflect what you really want to achieve that can't be quantified in numbers.
Pay attention to how your clothes are fitting you.
What if I absolutely don't feel like I can detach from my scale?
While you're working at distancing from your scale, I suggest you use the HappyScale app! It works out trend averages, and doesn't really account for fluctuations. It really gives you an overall picure. (I am not affiliated with them, I just use the app myself and love it.)
Be Kind to Yourself
The number one tip I can give you is to be kind to yourself. Be grateful for the journey and where you're at today. Believe that you are capable and can do anything!
And BREAK UP WITH THAT DAMN SCALE, or at least just turn it into an occasional friend with benefits.