Don’t Be Afraid of the Scale!

The scale is simply a tool, not THE TOOL to measure weight loss.

The number on the scale can bring up intense feelings, as if your entire worth is rooted in numerical digits. The truth is, using a scale to measure weight-loss only provides a glimpse into the transformation your body is experiencing.

Notice Patterns

"...the scale can only give you a numerical reflection of your relationship with gravity. Don’t give the scale more power than it has earned." ~ Steve Maraboli

There are many factors that impact the number on the scale. A late night pizza, dining out, increased exercise, lack of quality sleep, stress and hormones just to name a few. The number is data, pure and simple. When you think of body measurements like blood pressure, blood sugar, or temperature, very rarely is there an emotional response to fluctuations. In fact, it's quite normal to fluctuate depending on foods eaten, time of day, and many other factors. So why would the number on the scale be any different?

Observe, Reflect, and Release

If you decide that you want to lose weight, using the scale to identify patterns can be useful. For example, do you tend to spike upwards as you near your monthly cycle? Or perhaps you noticed an uptick after a night filled with nachos and margaritas. While those seem obvious, there may be more obscure reasons like starting an intense exercise program or not eating enough that can affect the scale. Maybe measure your weight for 30 days and keep notes about your observations, but then let it go. Keep this data in mind when you weigh yourself occasionally and if you notice a large fluctuation. Fluctuations do not equate to fat gained! There are other ways to measure progress that have nothing to do with the scale.

Measuring Progress

It's time to put your creativity to work! If you're not weighing in daily, weekly or monthly, what are some other ways that you can measure progress?

• Keep a pair of pants that were snug and try them on once a month

• Take measurements

• Track mini-goals like increasing water intake, daily activity, or increasing servings of fruits and vegetables

• At the beginning of your weight loss program, count the number of push-ups, squats and other basic exercises you can do. Keep count once a month and watch how your strength increases

• Reflect on your energy levels and journal all the ways you feel like your life has improved

• Notice improvements in lab results like cholesterol, blood sugar and triglycerides

• Has the pain in your knees decreased? Or maybe you noticed that you can go up that flight of stairs without being winded.

Find various ways to gauge your progress. After all, these area all things that the scale could never reveal to you. Your body can transform even when the scale doesn't reflect your efforts.

Implement a Reward System

When you embark on this challenging path, it's important to celebrate yourself along the way. Dream up a list of non-food rewards you can treat yourself with when reach a milestone. And I don't mean a number on the scale. Let's say you reached your workout goal of moving 15 minutes a day for 2-weeks. That's no small feat! What is something you could do that would bring you joy? Here are some examples to inspire your reward list:

• Create a fun music playlist to dance to

• Enjoy a night filled with a luxurious bath and a movie

• Buy those glitter pens you've been wanting

• Make a date night with a friend or loved one

• Get a massage

• Dedicate time to your favorite hobby

Only you know what will keep you motivated to reach those goals! Rewards can be no cost, low cost or whatever sparks some excitement for you.