Break Free from Scale Obsession: Finding Authentic Body Positivity Without Constant Weighing
Is it part of your routine to get on the scale every day? Think back and see if you can even remember the first time you got on the scale. Maybe it was in the doctor’s office. Maybe your mom had one in the bathroom. Now think back and see if you can remember when it actually started to affect how you think about your body and yourself.
My Story
I can’t remember when I first got on the scale, but I can remember the first time I gained weight and how it felt. I remember feeling unlovable, like I did something wrong and I felt ashamed. Somewhere in my journey, the actual number on the scale became very important. I felt good or bad based on that number and compared myself to others.
When I hopped on the scale every day, I would blame myself even if it went up only 1 pound thinking it was something I ate the day before and vowing never to eat it again. I would love to say I only did this when I was young, but I was a daily scale watcher for over 30 years. That’s a long time to hang your self esteem on a number on the scale.
Shifting Perspective
I know the scale can feel like a judge, giving a verdict on your day and eating behavior based on that single number. I am going to challenge you to shift your perspective on the scale and its importance in your health journey. Imagine if you could look at your health, life and progress in other non scale ways that truly reflect how you feel, how your clothes fit, or how much energy you have. It may sound impossible after being subjected to diet culture for so many years.
Interestingly, scales weren't even originally made for people, but for commercial reasons and trading goods. It's funny how something so unrelated to personal health became such a big part of our lives. Now almost everyone has a bathroom scale.
The scale is one of many tools, and honestly, not the most reliable one at that. Did you know bathroom scales can be off by as much as 30% compared to more professional scales? That's a big margin of error for something that can have such a big impact on your mood, confidence and self-esteem. It can literally make or break your day.
Let’s explore other ways to feel body confident and healthy:
Your strength and muscle
How well your clothes fit
Your sleep
Your mood
Your mental health
Your insulin sensitivity
Your consistency with walking, working out eating
Your ability to be in the moment
Your ability to reduce stress
Your relationships
Why Weighing Yourself Too Often Can Work Against You
Weight loss and maintenance are long term endeavors and big picture while the scale is just a quick snapshot in time. Consistency in your mental and physical health routine is so much more important.
You may blame yourself when the scale being up may reflect water retention, whether or not you had a bowel movement or fluctuations in hormones. When you weigh yourself and don’t like the number, you may overdo it with restriction or exercise or give up completely.
Weighing yourself too often may also assist you in seeing yourself as worthy only if you are in a certain range and look a certain way. You are a whole person with so much more to offer the world than just a number.
Losing Weight vs Losing Fat
Losing weight and losing fat are not always the same thing. We look at the weight on the scale which is just a number measuring your physical load, but don’t forget losing fat and building muscle are the real outcome you want if you want it to last and want true health. The best way to reduce fat is to build muscle. You get to eat and not diet, get stronger and lose the fat.
Let's also consider the societal and media pressures that associate health and attractiveness with a specific weight. It's a narrow view that doesn't account for your individual body composition, bone structure, and muscle mass. It's more important to focus on how you feel, both physically and emotionally, rather than conforming to this societal standard of numbers.
Client Story
One of my clients was really vulnerable and said this.
“My self worth is a little bit still dependent on the scale. It wasn’t until I met Kim that I knew it was OK to not weigh myself every day. If you think about it, from probably age 13 to 50 I weighed myself. In accordance with what the scale said and what I thought the models weighed in the magazines. Sometimes now when I get weighed in the doctor’s office, I request to not know what the scale said.”
I also hear stories from clients who have found peace by distancing themselves from the scale. One client actually got rid of it. Whether it's by noticing how their clothes fit better, feeling more energetic, or simply enjoying their favorite foods without guilt, these stories highlight the power of looking beyond the scale. It’s challenging to break these ingrained habits, but taking one step at a time is going to free you if the scale is more than just a baseline number for you.
So, what if we started celebrating your non-scale victories? The times you choose a nourishing and satisfying meal, the moments you feel strong during a workout, the days you feel mindful and present, or the nights you get restful sleep. These victories add up and reflect your health and happiness far better than any number could.
As you navigate your health journey, remember to be kind to yourself, to listen to your body, and to find joy in the small victories. ALL wins, big or small, count. It's not about the number on the scale, but how we feel, live, and thrive every day. If you can use the scale and not attach self worth to it, then you are able to use it as just another tool in a healthy way.
Questions to ask yourself when you get on the scale
Will this number define me, or can I find more meaningful ways to measure my progress?
Does this number really define my self worth and ability to be loved?
How can I measure joy instead of pounds?
A gentle reminder: You're so much more than a number.
If you are interested in learning more about my private coaching, please reach out for a free 30 minute consultation and join the Emotional Eats Community, a free private women’s group.
XOXO,
Kim