I was conditioned the same way as you were, I lived and died by the scale. The scale was my eternal bane perpetually winning by making me quit through malaise and a lack of self worth.
I finally said: "No more" and emotionally rejected the scale. I decided the scale means nothing, just one of many measurements that define health, and not the most important.
I weigh myself as frequently as before. But, I have stopped caring, as much. There are weeks in which I "gain" a few pound or stagnate. Historically, that would be enough to set me to the path of dejection and self-incrimination...leading me to quit. Now, I spurn the scale in retribution. I keep telling it: "Scale, you lie. My hard work and dedication with shed light to the truth of your lies".
This time is different for me. I have come to the epiphany that the scale does not matter, but life is what counts. And, to me, a good life is defined by good health. So, I am focused on eating healthy, drinking plenty of water, and exercising. I know, that with time, such hard work will lead to a healthier me. I focus on pushing myself, keeping my heart rate sufficiently high during workouts, make sure my weight lifting sessions have good form and go to muscle exhaustion in less then 15 reps, and ensure my nutrition is managed well. In time, the weight will drop on its own accord and I will reach my goals.
I now use the scale as one of many many gauges to ensure I am optimizing my nutrition and cardio. And, a measurement to ensure I am not plateauing necessitating a change in my routine. But, day to day, and even week to week variation is no longer emotionally important. 1707 days ago