(And how often?…Or should you even?)
I admit it…I’ve done a complete 180 on this topic recently and here’s why:
You CAN’T manage what you don’t measure.
~Corporate America
(any Six Sigma survivors here?)
This old business saying that was drilled into my head as I analyzed spreadsheets and project plans applies to weight loss too.
If you have a goal to lose weight (or body fat, or inches, or sizes), the scale is the easiest, most accessible measurement tool available to most of us.
In the past I’ve posted that the scale doesn’t matter – and you know what? – it really doesn’t matter. If you don’t have a weight loss goal and you’re easily maintaining your weight – are happy where you are size and body composition wise – you totally don’t need to weigh yourself at all.
But if you DO have a weight/fat loss goal, the scale is probably the best monitoring tool. No, it’s not as accurate as a DEXA full body scan or a BOD POD, but those tools are costly and inconvenient, so the next best thing is a working scale and tape measure – maybe a pair of goal jeans.
But why is it that this little square platform can create anxiety, depression, obsession, self sabotage…or all of the above? What’s the controversy with the scale?
It’s because of our thoughts, feelings and actions that we create about the number – whether that number is good or bad.
I remember when I was weighing myself in the past – usually out of desperation, curiosity – or way back in the old Weight Watchers Days…
If the scale number was ‘good’, I’d start spinning a story in my head about how “I SOOO got this! Let’s celebrate with a glass of wine later and some cheese and chocolate.” In other words, when the number made me feel “happy”, I’d get a little cocky and take that as a sign that I could splurge more.
When that number was higher than I expected (or ‘BAD’ – usually after the above scenario played-out over time) – I’d literally growl and give my scale the middle finger – HARD – like with a really nasty face….
I’d create a story that I was doomed, that something was wrong with me. I’d be in a bad mood all day and feel depressed…
I’d start to internally fix the problem thinking that I needed to do something different – something better (which usually meant restricting more calories and working out harder – eliminating more foods, a new diet, taking more supplements – more research, more testing – more negative focus on my weight).
So after I cycled in and out of this insanity for several decades, I finally decided to ditch the scale. It gathered dust for a long time.
It wasn’t until this January when I set all my new business, personal and health goals – one personal/health goal being to feel more comfortable and confident in my skin by reducing my weight by 20 lbs (I have inch goals too) – that I learned to neutralize my traumatizing, dysfunctional thoughts about the scale and to just use it as a tool – a data point.
Avoiding the scale when you have a goal to lose weight is like having a financial goal and not looking at your bank accounts and bills.
You have to face the music!
Stretchy pants, vanity sizing, good lighting/angles (just like credit cards, impulse buys, fees and taxes) mess with your head – they LIE ! If you have a goal, you need objective reality checks.
It’s actually super empowering to know EXACTLY where you stand in whatever area of life you’re working on. Then you have the facts, you move forward – take action, get support – whatever!
Just rip off the band-aid and LOOK at your truth – without judgement.
I work with women (and some men) on healthy weight loss. It’s always optional, but 99% of them weigh themselves weekly (some weigh daily). The time or frequency doesn’t really matter as long as it’s consistent and it doesn’t create an emotional response and reaction. (I also take tape measurements every month or two.)
I’m looking for overall trends – checking in with other symptoms and improvements (Non Scale Victories or NSVs), how the person feels… I’m looking out for unsupportive thought patterns, sneaky food traps, tweaks we can make and potential pitfalls. The scale trends over time are simply assessing progress toward your goal at the macro level – NOT at the micro level – not day to day… not even week to week.
Are you getting closer to your goals or further away? If the former – cool..if the latter, WHY?
Like money, weight fluctuates most days. It’s not fair, but it’s just the way it is for most of us. It’s much easier to spend money and gain weight than it is to make money and lose weight. Weight loss is rarely linear. I share this image often not to make anyone feel better, but because it’s true…
The mindset shift I’ve embraced is this:
My actions – sticking to the balanced plan I’ve created – support my goal.
So when I get on the scale, I’m not crossing my fingers and “hoping for the best”. I know I’ve done my best because I’m committed to my goal and my actions are consistent. I’m not “cheating” or trying to get away with something that’s not part of my balanced plan (which is self-defeating anyway, so why would I do that?).
The number really doesn’t matter, it’s just information that tells me if my plan of action is getting me to my goal. I work on not reacting emotionally to minor week to week fluctuations. I usually have some idea as to why the number might be up.
I do assess if the number is stuck over a few weeks though. That’s enough time to tell me that something in my plan (or my client’s) may not be working for me (or them) and then we simply adjust > measure > reassess until we get to the next blip or plateau. That’s the process.
I know the scale and desiring weight loss can be very polarizing topics – especially for women, so let me know your thoughts. Comment below or direct message me. I’d love to hear from you.
