Ditch The scale: Focus on what matters
Ditch the scale and discover the importance of focusing on what matters in your health and fitness.
The bathroom scale can easily becomes a daily ritual for determining our overall health based on a single number. We step on, hoping for that goal number that will validate our efforts. This obsession with the scale can sometimes be misleading from our true health. In our opinion, it's time to change our perspective and focus on what matters.
We understand that this is situational and for people who are extremely overweight the number can matter a lot and even be the difference between life and death.
The Obsession with the Scale
Many of us believe that our weight can define us and our value. The scale becomes a daily judge, dictating our mood and self-esteem. This obsession can lead to unhealthy behaviors, such as restrictive dieting or over-exercising. But does the scale truly reflect our health?
Our health is a mix of physical, mental, and emotional factors. By focusing solely on the scale, we ignore other aspects of our well-being. Shifting our focus away from the scale allows us to appreciate the bigger picture of health and to develop a more balanced approach to our wellness journey.
Misleading Numbers: Why Weight Isn’t Everything
The scale provides a single number that doesn’t account for muscle mass, water retention, or bone density. A person can lose weight and still be unhealthy, or gain weight through muscle development and become healthier. The scale's simplicity is its biggest flaw, as it fails to capture the complexity of our bodies.
The Psychological Impact of the Scale
Regularly weighing yourself can create a cycle of anxiety and disappointment. The pressure to see the numbers drop can overshadow feelings of accomplishment from other health improvements. This can lead to a negative body image and decreased motivation. It’s important to recognize that body image and self-worth should not be defined by a number.
Defining Health Beyond Weight
Health is more than just physical appearance. It includes how we feel mentally and emotionally, our energy levels, and our ability to perform daily activities. True health is about nourishing our bodies, finding joy in movement, and maintaining a positive mental state.
Alternative Measurements of Progress
Body Measurements: Tracking Changes in Inches
Instead of focusing on weight, consider measuring body circumference at different points, such as the waist, hips, and arms. These measurements can provide a more accurate picture of body composition changes, especially when engaging in strength training.
Fitness Milestones: Celebrating Strength and Endurance Gains
Track your progress by noting improvements in your physical abilities. Celebrate milestones like running faster, lifting heavier weights, or completing a challenging workout. These achievements reflect real progress and are more meaningful than a number on the scale.
Energy Levels: Listening to Your Body
Pay attention to how your body feels throughout the day. Increased energy levels and reduced fatigue are signs of improved health. When you focus on nourishing your body with the right foods and getting adequate rest, your energy levels will naturally rise.
Mood and Mental Health: The Happiness Factor
Your mood and mental health are significant indicators of your well-being. Notice how you feel daily. Are you happier, less stressed, and more content? These improvements are invaluable and highlight the importance of mental health in your overall wellness.
Our favorite way to measure progress is by observing changes in the mirror and how differently our clothes fit.
By removing the scale from the equation, you can develop a more positive relationship with your body. Appreciate it for what it can do rather than how much it weighs.
Setting Non-Scale Goals
Set goals that are unrelated to your weight. These could include running a certain distance, lifting heavier weights, or improving your flexibility. Non-scale goals provide a sense of accomplishment and can keep you motivated.
Our personal story
As of writing this article, Joey is currently messing around with how he eats and is on a lean bulk diet. He is eating in a calorie surplus of 100-200 calories per day. He weighed himself once in the beginning and he has gained eight pounds! However, he looks leaner and is stronger than before.
Shannon recently received a Dexa Scan, showing a more accurate body composition reading, and the results compared to 3 years ago were 10 pounds gained. However; 6 of the pounds were lean muscle mass, her bone density increased and her visceral fat went down! If she had just looked at the number on the scale 10 pounds heavier would be discouraging without knowing what the number is actually reflecting.
Ditching the scale can free you from the obsession with numbers and promote a healthier relationship with your body and mind. Celebrate your progress, cherish your body, and prioritize your overall well-being. Your health is about so much more than a number.
If you are interested in talking more about nutrition please check out our nutrition support program down below.
Includes access to a Cronometer Pro account, an in-depth onboarding session where we'll do a deep dive into your goals and current fitness habits to co-create a customized plan just for you, and weekly check-ins where we'll review your progress and provide actionable recommendations designed to keep you on track and help you meet your goals.
