How To Think About The Scale (If You Do At All)

There are two words that many people talk about when talking about nutrition and diet: goal weight. Whether people are making New Year’s resolutions or have been told they should lose weight by people in their life (or just by society in general), weight loss is a contentious topic that comes up in my practice and a lot of it centers around a certain number –– which usually causes more problems than anything else. And that certain number is usually measured by using a bathroom scale.

So, how do you feel when you think about the scale?

Well, I’m here to tell you that a certain number is not an accurate measure of health.

The scale is a piece of equipment that measures weight. All weight. Skin, hair, teeth, fat, muscle, poop, fluid, food, etc. You can easily see how weight could easily fluctuate.

There are other scales that can differentiate between fat and muscle like the Inbody scale –– which may be a great idea for some people. But its often not that simple, so you have to prepare a little before using the scale. 

If you want to weigh yourself, I suggest weighing yourself simultaneously every day, regardless of your goal: weight loss, maintenance, or gain. Ideally, when you wake up, after using the restroom but before eating. 

The frequency with which you weigh yourself depends on what feels right to you. Some find weighing every day is helpful and eases their mind, but for others, this would not work well and only cause more anxiety and stress. Some people like to weigh once or twice a week. There are pros and cons for every method, but at the end of the day, we are just looking for a trend, not one point in time. 

If weighing yourself is a total mindf*ck, then don’t do it! You don’t need to. If weighing your body is going to cause you a lot of stress, then it is NOT worth it. This could change, or not, either way, not a necessity. 

The number on the scale is a piece of data to use to find a trend. It does not define you. For some, it may “motivate” or “nudge” them to make a better-for-them choice, be it in choices of food or meal planning, movement, sleep, stress management, and so on. For others, it might lead them towards restriction or bingeing. Either way, it’s best to detach from any judgment about a certain number and just see it as another neutral piece of information to help you towards an overall health goal.

If you would like to know more and work with me, feel free to schedule an appointment. I also offer complimentary 15-minute sessions to see if we’re the right fit.