I am one of those guilty of watching the scales. It took quite a lot for me to change my thinking but, I am doing it. I was blessed to participate in a study to lose body fat during a 10 week period. There was a small group of us involved in the study, which took in strength training and cardio. We were monitored closely by trainers, participated only three days a week, and measured for body fat both at the beginning and the end. After 10 weeks, my body fat measurement was down 13%.
From the reactions of the techs, I had made some kind of milestone in my progress. All I focused on was I gained a pound. It took quite a lot to focus in on the fact that muscle weighs more than fat, that I was actually healthier, and needed to keep going. So, I am focusing on losing fat, not weigt!