Would you like to lose weight? I’m gonna guess most of us would answer yes. Whether it’s a few pounds or a hundred pounds, most of us could stand to lose weight. For health, for vanity, for quality of life. But when we think about losing “weight” we need to be careful not to get too caught up in relying on the number the scale tells us. I’ve put together some reasons it can be useful to weigh yourself and some reasons why you might be better off avoiding the scale.
There’s a lot of debate about whether or not to weigh yourself. In my mind it boils down to these two arguments:
“What gets measured gets managed” -Peter Drucker
versus
“Focus on health, not weight” -Unknown
Overall, I’m a believer in the “focus on health, not weight” approach. However, there are some things to be said for using the scale. When used properly and with the right mindset, it can be a useful tool.
And I think the right answer will be different for everyone. Here are some things to consider to help you decide what’s right for you…
3 Reasons to Weigh Yourself
- Sometimes it can be good motivation. Numbers are concrete and can be very motivating.
- It can be one of many ways to track progress. Depending on how much weight you have to lose, keeping track of that number on the scale can help you see what’s working and what’s not working. Like it or not, your body weight is part of the picture of how healthy you are. Being overweight is a risk factor for all sorts of diseases. (Fear of diabetes was a big motivator to starting my weight loss journey!) So it’s probably a good idea to know the weight you’re starting at.
- It can keep you on the right track. If you’re living a healthy lifestyle and have weight to lose, seeing the number on the scale go down can affirm you’re doing things right. Seeing the number go up after a few days of slacking can prompt you to get your act together and eat more healthily.
As useful as the scale can be, it can also be counterproductive, if not destructive. So…
6 Reasons to Skip the Scale
- You obsess over the number. Obsessing over a number on the scale is not good for your mind or your body. Plus, when you think about, it’s really very arbitrary.
- You misunderstand the number. The number on the scale will fluctuate a bit each day. It can go up because you’re gaining muscle (not fat) and go down because you’re losing muscle (not fat). The amount of food and water you have in your body will affect it. So will hormones. So you have to have a good understanding of what it means and what it doesn’t for the number to be meaningful.
- You have unrealistic expectations of what that number will tell you. Your weight won’t tell you how healthy you are, how fit you are, how nutritious your diet is. It won’t tell you much really.
- You use it to compare. First of all, any number of given pounds will look different on different people. 150 pounds will look different on someone who is 5’2″ than it will on someone who is 5’6″. It will also look different on someone who is very muscular versus someone who is not. Your body type and frame will make it look different too. So you can’t use weight as a way to compare your weight loss or your healthy body weight to someone else’s. And you can’t expect to ever reach a goal weight that is just unrealistic for you.
- You let the number get you off track. For better or for worse. If that number is better than expected it might make you feel like you can “treat” yourself. If it’s higher than expected it might make you cranky and lead you to unhealthy eating- either undereating or overeating.
- It puts you in a bad mood. If this number affects your mood, avoid the scale. The scale can make us feel impatient (why is it taking so long to lose 5 pounds?!), frustrated (I’m doing everything right- why isn’t anything happening?), inferior (why am I such a failure? why can’t I lose weight?), defeated (if this isn’t working I might as well eat those cupcakes). Don’t let the scale have any power over your mood.
Of course, if you have any history of eating disorders, you need to be especially mindful of how you’re using the scale and how it’s affecting your habits and your mindset. If it doesn’t serve you well, don’t use it!
What’s Right for You?
You have to decide that for yourself. The answer will depend on a few things…
- are you trying to lose weight, gain weight, maintain your weight?
- how much weight you have to lose
- your approach to losing weight- are you changing your eating habits, exercising, both?
- will the number on the scale affect your mood?
Other ways to measure progress:
- the way your clothing fits
- how you feel in your clothes
- the way you look in the mirror
- how you’re feeling physically
- muscle tone
- body measurements
- before & after pictures
There are plenty of other ways to keep track of your progress. Choose ones that motivate you.
If you do decide to keep your scale…
Some practical tips for weighing yourself:
- Decide on your approach- will you weigh yourself daily? Weekly?
- Weigh yourself at the same time each day
- The best time is first thing in the morning- after you’ve gone to the bathroom before you’ve had anything to eat or drink
- Understand that your weight will fluctuate for a multitude of reasons
For me, it depends where I’m at with my fitness and nutrition goals. There are times when I’m all in with workout program. I want to see physical changes and I want to fuel my workouts. In these periods, I tend to weigh myself each day.
At other times, I’m more about eating healthy for the most part, but being more flexible; working out to stay healthy and strong, but not going too hardcore with anything. During these times I might skip the scale most days and only step on there weekly.
Sometimes I get scientific about things and then I’ll pay closer attention to the scale. During the summer I might not step on it for two months. My number one rule with the scale: if I’m in a mood where it might make me cranky, I stay away.
Do you weigh yourself? I’d love to hear if you do and if you do how often!
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