When You Know It’s Time To Step Off the SCALE

(main points taken from article by Jason Anderson, Certified Personal Trainer, Sparkpeople.com)

Though it can’t talk, it’s silence shouts loud and clear. One day it’s your best friend, the next you want to throw it out the window. Yes, it’s the oh so innocent bathroom scale.

While the scale has it’s use in your weight loss journey, many times we allow it to control our mood, self esteem, and even who we are. We give it too much power!

Here are four signs that you might put too much weight on weighing in:

1. You constantly worry about weighing in. 
It’s normal to feel that “oh man” in the pit of your stomach before stepping on, but obsession about your weigh in days before isn’t healthy and won’t change “the number” anyway.

2. You weigh in more than once a day.
SparkPeople and many personal trainers, exercise/weight loss experts recommend weighing in once a week (or even less). As hard as that is, it makes sense. We talked yesterday about using your measurements and clothes as a guide and there’s a reason. Your weight does fluctuate day to day, even in a single day, and depending on how much salt / carbs you’ve eaten, as well as many other factors. Constantly weighing yourself will only create more stress and discouragement.

3. You can recite your weight to the nearest fraction at all times. 
There’s an important different between knowing you’re able to wear a size ten now and are about ______, than being able to spout your weight to 3 or 4 decimel places. It may be a ego boost to know you’re only .2 over _____, but that .2 could just be water weight.

4. The scale decides how you feel about yourself for the day. 
This is the big one! You, as an individual, precious, unique human being, are inherently worthy! Allowing a few pounds of plastic, metal, and glass define your self worth, even for a day, is short sighted and not healthy for you and I. Who you are as a person, your character, your contributions and accomplishments, those are the real “definers”.

If one (or all) of these situations sound familiar to you, it’s time to step away from the scale. Go cold turkey. Or at the very least, weigh in less often.

And rather than let the scale decide your success, before you step on the scale, think about  the measures we’ve talked about:

  • are you eating a healthier diet and making heathier choices more often?
  • are you getting regular exercise?
  • after seeing the doctor, have your key metrics improved?
  • do you have more energy?
  • is it easier to climb stairs – and do you chose to in place of elevators when you can?
  • how do your clothes fit now?

I’m not saying not to weigh yourself, just don’t let it be the end all, be all. The factors above are a better short and long term guage of your progress. So don’t let the “evil scale” define you. You are precious just the way you are!


2 thoughts on “When You Know It’s Time To Step Off the SCALE

  1. I count my “official” weigh-in at T.O.P.S. each week, but usually check when I’m at the Y. I can’t hang onto the numbers too tightly, because the scales don’t match (and I’m naked at the Y). I think this is a good thing. I get a general idea of which direction my weight is going. That’s good enough.

  2. I think you’re right on with this. The scale shouldn’t rule our lives, even when we are trying to be healthier overall and even if that weight loss is part of our overall goal. Another sneaky thing is gaining muscle mass and losing inches. If my clothes fit looser, I’m happier than if I lost weight without really any noticeable change.

    It’s more about building a solidly healthy lifestyle than what the numbers say on the scale at any one point in time.

    Sounds like you’re rocking your journey towards a healthier you 🙂

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