Let’s say that you are making a conscious effort to lose weight. To do so, you’ve adjusted your eating habits + have started going to the gym. You’re feeling good about these changes so you’re excited to step on the scale the following week.
Only to find that it hasn’t budged. Not even a fraction of a pound.
You’re frustrated + disappointed + feel like you worked so hard for nothing.
In which case, why even bother? Why not just go right back to what you were doing before, since it doesn’t seem to make a difference one way or another?
You know this isn’t the right course of action but it sure sounds appealing.
After all, why make these changes if they’re not doing anything?
But they are doing something. Lots of things. And just because the scale isn’t reflecting that (right now), doesn’t mean your efforts are futile or you should give up or that you are doomed to be fat + unhappy forever.
Sustainable progress is slow. But I’d be willing to bet that you’d take a 2 pound loss per month (½ pound per week) that you keep off, over a 2 pound loss per week that you put back on every few months, right?
Stop living + dying by the scale.
Instead, take it for what it is: one indicator of progress that is notoriously fickle.
Do you know how many other factors can impact what the scale says? Dozens. Like your body attempting to recover from a workout, adding new foods to your diet, stress, salt intake, hydration, hormones (ladies, please do not overlook this one), and the list goes on.
To treat the scale like the only thing that matters is to minimize the efforts you’re making to lead a healthier life. And that’s ridiculous.
Making changes that stick is no easy feat + attempting to do so shows that you are growing + improving as a person + making an effort to prioritize your health.
That deserves praise, not disappointment.
So what if the scale doesn’t do what you want each time you step on? It is only one indicator of progress + there are so many more to help you determine whether what you’re doing is working.
For example, do you have more energy? Have you noticed that your pants are buttoning easier? You’re less winded on the stairs? You lifted a heavier weight? You didn’t have the impulse to snack after dinner?
The Progress Indicator Cheat Sheet bundle will give you tons of ideas of other factors to track to gauge your progress.
Those all indicate that you’re making steps in the right direction!
3 Questions To Ask Yourself To Determine If The Scale Is Hindering Your Progress
1. Does the output on the scale dictate whether you are going to have a good day or a bad day?
2. Do you feel like giving up if the scale doesn’t show significant weight loss?
3. Can you go from feeling great about your efforts to feeling like a complete failure depending on what the scale tells you?
If you answered yes to any of those questions, consider taking a break from the scale and instead deciding on a few non-scale indicators that you’ll use to gauge progress.
If you do choose to continue weighing yourself, focus on how the data is trending, not the individual data points. Some weigh-ins you might be up, some you might be down, others you might be exactly the same. That’s fine + that’s normal.
If you find that you cannot get on the scale without having it either make (“down .1 pounds!”) or break (“up .1 pounds”) your day, consider just not using it. There are plenty of other ways you can gauge progress if you’re not feeling like you can take the scale for what it is right now.