Stop Getting on the Scale! Do This Instead.

When we embark on a new weight loss journey, the first thing we typically rely on is the scale. Since birth, our weight has been the measurement of choice to determine our health. But as we all know, the scale can also be the most daunting experience of our doctor visits!

I’m here to give you some reasons you should stop weighing yourself so often, and provide you with other healthier alternatives to measure your health and success with your wellness journey.

Stop weighing yourself daily if the following is happening: 

• Your mood is impacted for the rest of the day 
• You are constantly fretting over what to eat throughout the day because you don’t want the scale to go up
• Because the weight isn’t changing, you binge eat on the food you told yourself you would not eat 
• Your attitude is based off of your weight for the day 
• You take your frustrations out on others after the weight is not where you want it 
• It makes you give up on your goals
• You feel hopeless and want to give up
• You are extremely anxious when it comes to eating because you’re worried about the scale
• Weighing yourself results in depression

Listen, you are not alone! I have dealt with many of the above concerns and still have to check myself from time to time. This morning being one of those times!

The scale is just one form of measurement. It is not the only form of measurement to see your success. What you cannot see on the scale is what all comprises and creates that number on the scale at that given moment.

The scale can NOT tell you the following:

• The scale cannot tell you the sodium intake you had the day before.
• The scale cannot tell you that because your period is about to start in two days that water retention is higher.
• It cannot tell you that because you’re on your period right now that you are carrying a little more weight than normal because you are inflamed.
• It cannot tell you that you’re holding on to solid waste because you decided to binge eat on food because the scale didn’t change two days ago. The scale is only a form of measurement for that given time and that given day for that very moment only. The scale could’ve been 2 pounds less as soon as you woke up and increased as soon as you ate some food. And vice versa because everybody is different.

Do not let the scale be your downfall!

I suggest, if weighing yourself often creates negative impact on you and your journey then you do it less often. I definitely think it’s important to track your progress. That way you know if what you’re doing is working. But if tracking your progress with the scale every day is only hindering, your progress, then you need to make some changes.

Maybe instead you can weigh yourself weekly, or bi-weekly. This gives you enough time to continue on your journey but also track your progress. It allows you to continue taking the steps that you need to create success, like moving more, eating more nutritious foods, and getting your headspace together so you can continue to remain consistent. 

If you are someone who needs to weigh yourself more often then do it twice a week but as soon as  you notice it is affecting your mental state again then you need to reassess, reevaluate, and make a change so that you can continue on this journey, the most healthy way possible.

I encourage you to use other forms of measurement in conjunction with weighing yourself.

Another form of measurement is tape measure.

You can always use a tape measure weekly or every two weeks to see your progress. This allows you ability to see the physical changes that are being made. These subtle changes are easy to miss when we look at ourselves every day. When you start noticing that those inches are coming off, even when the scale is not changing, it can be a huge game changer! Now you have a physical indicator of your progress and of your hard work.

Another form of measurement is tracking your mood.

• How do you feel day-to-day when you continue being consistent on your wellness journey?
• Do you noticeably feel better when you are your food is nutritious consistently?
• When you’re moving more, are you able to better manage stress?
• When your mindset is in the right place does dealing with that annoying coworker seem easier?

Take note of these changes. A more positive attitude is definitely a form of measurement for success. Start journaling your journey that way you can use that to determine if you should continue on this path. If you notice that in most cases that you feel like a completely new person when you stay consistent with the things that you told yourself that you would do, then journal that success and track that progress. It will instill some confidence and trust in yourself. Thus leading to lasting change. 

Another form of measurement is how your clothes fit.

• Do they fit differently?
• Are they a little more loose in areas where they used to be snug?
• Are they more comfortable?
• Do you feel more confident in your clothes now?

Take note of this changes! It shows that what you’re doing is working. Keep going, SIs!

Don’t get caught up on that scale. That thing will fluctuate every single day that you look at it making you feel hopeless and like all your work is for nothing. I encourage you to keep moving, keep showing up, and keep doing the things that you promised yourself that you would… And watch what will happen!

What are some things that you do to measure your success around health and wellness? Have you felt any of those feelings above when you’re weighing yourself? How do you handle it? What are one of the tips that you will begin to implement to measure your success?

As always thank you for taking time to read this and coming to my corner of the Internet.

To much success and wellness. ✨

~Coach Ash 💖