Worried young woman holding bathroom scales on color background. Weight loss diet
Nina Dali

Nina Dali

Ditch the scale

Are you obsessed with checking your weight every day? Personally, I advise against weighing daily, and I recommend that you use measuring tape and tracking progress with photos. Set yourself in front of a mirror and take photos in front and side of your underwear. This way you will soon see visible and tangible results, even if the balance shows no particular changes.

I always suggest to my practitioners the way I swear to myself when I want to lose some weight. This is my absolute go-to for determining how I’m feeling and how I’m looking. It’s simple: put on a pair of your favourite pants (or skirt, or dress) and notice any differences you may have in how they fit and feel. There are definitely times of the month where I have to wiggle myself into my jeans and other times where they slide up and button easily. From there, I scale my diet and exercise routine accordingly.

Daily weighing can bring you a lot of bad mood, as we all know that our daily weight can fluctuate up to 2kg. Your body weight is influenced by many factors, from water retention, to the amount of food consumed and the amount of salt in your body. In particular, carbohydrate intake and increased amounts of salt cause water retention in the body. Hormonal changes can also affect water retention in the body, especially during and before menstruation.

For most people, the number on the scale, despite the fact that it is just a number, is anything but neutral and irrelevant. It is an emotional trigger and can dramatically change your mood. Seeing a “good” number makes you feel great and, as a result, “rewarding” yourself with dessert and unnecessary overeating, while a “bad” number can make you feel ashamed, guilty, anxious and inadvertently ruin your day.

If you exercise a lot, especially when doing strength exercises, you can lose fat but gain muscle mass at the same time, so you will not notice any major changes in the balance. It often happens that the number on the balance will not change or even jump, and you will look much better than before and your body will be much more solid and well-shaped. You will notice the difference mainly on clothing, especially the area around the waist.

Focusing solely on your weight and number on the balance can do a lot more harm than good. You can cause food and body obsession, lower self-esteem, negative body image, recurrent weight loss and weight gain, eating disorders and more. What matters is how you feel in your skin and whether you notice any changes to your skin, hair and well-being. These are real indicators that you are on the right track, not a number on the balance.

If you are still not convinced that frequent weighing is unnecessary, take at least a month’s break from weighing and observe how you feel. It may not be easy at the beginning, as you will feel like you are losing control of your body. He prefers to focus on his inner feelings. Weight is not an indicator of your worth or an indicator of your progress. Take care of yourself in a different way. Trust in yourself and your judgment in making the right food choices, and above all, listen to your body and learn to recognize the actual signals of hunger.

Here is the summary why you should put your scale in the trash ASAP.

  1. Weight fluctuates.
    First of all, you will rarely weigh the exact same every day. Weight fluctuates a lot. Eating, drinking, exercise and hormones can impact your body’s water composition and therefore weight.
    2. Muscle is more dense than fat.
    You’re working out every day to lose extra pounds but the scale doesn’t seem to be aware of it. Don’t freak out. Muscle is more dense than fat, meaning that when you lose fat and build muscle, you may not lose weight but your overall body composition is changing.
    3. It can become and obsession.
    Chasing a smaller number on the scale can become an unhealthy obsession. As long as you seek that, you will never feel satisfied. This can lead to over-exercising and eating disorders such as anorexia or bulimia.
    4. Weighing less doesn’t mean you’re healthy.
    Now this is really important.
    “Weighing less” isn’t an indicator of whether you’re healthy or not. It does not tell you about your heart health, diabetes or other health problems. Check with your GP regularly!
    5. Focus on how you feel.
    If stepping on the scale makes you feel bad, why would you keep it?
    Do you feel confident, beautiful, strong and healthy? These are the most important things to consider. Do not ruin these great feelings by stepping on the scale.
    6. Focus on how you look.
    If you like what you see in the mirror, why would you weigh yourself? Focus on how you see yourself, how clothes are fitting, and how firm your body is becoming instead of simply relying on numbers on the scale. It will be a better indicator of where you are in your fitness journey.
    7. It can ruin your day and your motivation.
    Imagine you wake up feeling great, ready to conquer the world. You get on your scale and you don’t read what you wanted to. Now you feel upset or depressed and your day is permanently ruined. You will think that all the dedication at the gym is just a waste of time and energy and you will probably lose your motivation to workout. All in all, stepping on the scale could be sabotaging your weight-loss effort.
    8. It doesn’t determine your self-worth.
    Emotional well-being should not be attached to numbers. Beauty and self-worth is not determined by your weight. It is psychologically unhealthy to allow your scale to determine your value your self-image, and how you should feel about yourself.
    9. It focuses on negatives.
    When you weigh yourself, you focus on what you are giving up, cutting out and losing. Instead, you should focus on eating more fruits, building stronger muscles and feeling better. Have a positive mindset about your fitness journey.
    10. You will be free once you get rid of it.
    It’s not easy at first, but believe me, you will feel liberated. You will learn to listen to your body more and take care of it. You will start to love your body and work for it, not against. Trade your scale for a measuring tape to track your progression with.

To summarise, there is no good reason to keep a scale at home. Do not let the scale be this abusing partner and sabotage your weight-loss journey. Get rid of it and be free!