Motivation Articles

Break Free from the Scale!

How to Stop the Scale from Determining Your Self-Worth

1.7KSHARES
How many times have you stepped on the scale, full of hopeful anticipation, only to be disappointed by the number staring back at you? Suddenly, that great feeling of accomplishment you had vanishes and you tell yourself that, again, you failed. No matter how hard you try, you can't lose weight. Sound familiar?

For so many of us who are trying to lose or manage our weight, the scale is our main tool for measuring our progress;  unfortunately, we often allow it to measure our self-worth, too.

While the scale can be a good way to measure progress, it shouldn't be your only indicator of health and change. In fact, using it as your only form of measurement can result in obsession, negative thinking and a possible decrease in your motivation level.

For people who weigh themselves daily (or even multiple times a day), the idea of giving up the scale can be scary. But I guarantee that once you do it, you'll be happier, have a more accurate self-image and better relationship with your body. If cutting yourself off from the scale cold-turkey is a scary—or downright impossible—proposal, follow this five-step plan to go from scale-obsessed to scale-free in just one month!

How to Ditch the Scale in 30 Days
 
1. Store the scale out of sight. Most of us keep our scale in the bathroom, and it's one of the first things we see in the morning. In fact, I bet before you're probably even fully awake, you hop on it to see if you dropped weight overnight. The first step in breaking free from the number on the scale is to put the scale away; out of sight, out of mind. Whether it goes under the bed, in a closet or in a drawer, get it out of your everyday sight. When you can't see it, you'll be much less tempted to hop on as frequently.

2. Start your day with a positive ritual. Because you might struggle with breaking the habit of getting up and not weighing yourself—even if the scale is out of sight—the next step is to swap a new behavior for your weigh-in ritual. Instead of stepping on the scale first thing in the morning, give yourself a pick-me-up! Whether it's listening to a high-energy song that gets you going, reading your goals aloud, giving yourself a short pep talk or reciting a quotation that resonates with you, take just a few minutes to get focused and pumped to continue making healthy changes.
Continued ›
Page 1 of 3   Next Page ›
1.7KSHARES

Advertisement -- Learn more about ads on this site.

More Great Features

About The Author

Jennipher Walters Jennipher Walters
Jenn is the CEO and co-founder of the healthy living websites FitBottomeGirls.com, FitBottomedMamas.com and FitBottomedEats.com. A certified personal trainer, health coach and group exercise instructor, she also holds an MA in health journalism and is the author of The Fit Bottomed Girls Anti-Diet book (Random House, 2014).

See all of Jenn's articles.

Member Comments

  • Nope, I think for me, weighing myself every other day has helped me NOT let the scale creep up more than 5-6 lbs. Because I see them going up, I immed. do something to make it go down again. If I weighed monthly, I'd have a problem because my wt fluctuates so much, I'm small-framed so 5 lbs is a BIG wt gain for me.
    - 5/8/2015 7:12:20 AM
  • I'm with Brooklynborn on this one. Weighing weekly or monthly can freak me out because there are natural fluctuations, and if a spike up happens on 'weigh in day' it could feel horrible. I weigh daily, and find it kind of amusing to see the daily fluctuations. They mean that no day's weight is 'real' since it could go up or down significantly tomorrow... What's 'real' is the trend. So a fluctuating range of 200-203 lbs becomes a range of 198-201, becomes 197-200, becomes 196-199 etc. as long as the trend is in the right direction, I'm okay with it. - 5/8/2015 6:47:13 AM
  • Any form of measurement can become an obsession, whether itís a scale or a tape measure or calipers to measure percent of body fat. Itís our mind that has to be changed. Avoiding the scale is how I gained the weight in the first place. It will NOT happen again. Fluctuation means up AND down. So I weigh myself daily. If the trend is only up, up, up, I better reevaluate what Iím doing. Clothes stretch and my eyes can deceive me, but the scale tells me the truth. - 5/8/2015 5:44:04 AM
  • JEANBURK65
    I love this!! Also I found it to be very true, I hadn't lost a single pound, but people would ask me if I was loosing weight, I would frown and say no!! So I had my husband measure me and then measure me again without recording it 2wks later, I had lost 1 whole inch in only 2 weeks!! To me that was a totally awesome!! - 2/6/2015 8:36:09 PM
  • was just wondering why most of the articles are a couple years old. maybe its time to get some new information. - 1/8/2015 12:01:40 PM
  • The article has valid points about how the number on the scale affects our psyche and wonderful advice for putting the scale's feedback in the right perspective. Accept that weight fluctuates daily and it's easier to accept that the number on the scale will also fluctuate. The value of daily weigh-ins for me is to catch and fix what is NOT a fluctuation but an escalation in weight. Not weighing myself for one month to break the habit of daily weigh-ins? That's something I could never do! - 12/13/2014 11:43:18 AM
  • Funny. My scale is at the entrance to my kitchen and I hop on it every morning while still in my PJs. It keeps me honest and in maintenance for 5 years now. Avoiding the scale is how I gained the weight in the first place. I do NOT want to do that again.

    We all must discover and do whatever it takes to be successful.

    - 11/7/2014 6:29:45 AM
  • I really liked your blog!! - 11/6/2014 4:25:52 PM
  • I need to weigh every or every other day to keep me in tow as to what I'm doing. When I didn't weigh for a week I had gained. I need to weight daily....... sorry - 11/6/2014 7:09:56 AM
  • I find it interesting that as I'm reading this article that says to hide your scale under the bed, at the right hand side of the screen are links to "related articles" and the first one is titled ,"STOP WEIGHT GAIN WITH DAILY WEIGH-INS!" and states that weighing daily is the #1 STRATEGY to stay on track and not gain.

    I also find it a little crazy that almost every page I've gone to in the last couple days on the Spark site has a big pop-up ad for some type of fast food, complete with big, colorful pics of Bic Macs and Super-Size Fries...and massive sodas. I know that Spark relies on ads to be free of charge for us, but it looks like they would be a little more choosy in which ads they run. And as much as I love Spark--I have the Spark activity tracker and use the nutrition and measurement trackers regularly--it seems like I'm seeing more and more contraditctory information here: stay off the scale, it will sabotage you! But make sure you weigh daily to prevent weight gain!

    - 11/6/2014 1:44:07 AM
  • ALNKATHY
    Finally permission to put aside the scale, which Makes me anxious and filled with dread. I eat between 1200-1500 calories daily. I use fitness pal to monitor daily intake. My weight is pretty stable - 8/27/2014 7:56:21 PM
  • I get on my scale every morning. Obsessive? Probably. I like to see which way I am going daily instead of getting a shock at the end of 30 days then have to try to figure out what happened and when. I put away my scale for 30 days once. I didn't even get on the scale at the gym. I worked out at the gym, watched what I was eating. It was tough and disastrous! I gained weight!! I will continue to weigh every day. I only get excited with more than a 2 lbs loss, because I know weight fluctuates with workouts, time of day and water intake. - 7/17/2014 7:29:28 AM
  • It is only after I banished my scale to the closet and began concentrating on my health, rather than my weight, did I go down two sizes. For me, the weekly/daily weigh in was an exercise in humiliation and self-loathing. The scale isn't for everybody. It certainly isn't for me. If your emotional well-being is tied to the number on the scale, it is time to rethink using it. If it doesn't bother you, go ahead, keep using it. We are all very different in our relationship to the scale. Do what makes sense for you. Personally I am way too sensitive. I can't handle the emotional repercussions when the scale doesn't show the results I am expecting.It just makes me want to give up. - 7/16/2014 8:56:57 PM
  • OK, I know a number of people say you should not weigh yourself daily, but if I know that my weight fluctuates from day to day, it still seems better to know what it is and what the range is that it's fluctuating in. If you only weigh yourself once a week, how do you know where you are in your range at that moment? It seems like you could get a weight that is higher or lower than you should be tracking. Using a tape measure is great monthly but a lot can happen in that month that you would be better off knowing about before you've suddenly got an extra 5 pounds to deal with. - 7/16/2014 12:48:38 PM
  • GREENEYEDLADY54
    Wow! Obviously the scale is a very controversial subject for people. I am a scale person. I have watched it go up and up and up. I have decided I am going to participate in the Spark People program and lose the extra weight I need to lose. I need to lose a whole person...at least 100 pounds...125 would be awesome. I need help and I think I can find it here. It seems like there are always people on line talking and sharing ideas just like this one. I don't think I will weigh for a while. It is so depressing. - 5/3/2014 5:28:07 AM

x Lose 10 Pounds by July 9! Get a FREE Personalized Plan