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MTN_KITTEN's Photo MTN_KITTEN Posts: 9,703
10/22/20 8:49 P

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I'll admit the scale is still my enemy. I lose weight sooooooo slowly that I can get quite hung up on the numbers. It took a month to lose 2 pounds. Arrrrrgh.

BUT I am getting better at noticing how I feel within myself.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 3,030
10/20/20 9:18 P

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FRIENDS WITH THE SCALE

Chapter 2 - The Scale is My Enemy


No, I donít feel that way now but itís funny to think about...

PAST

Yes, in the past I admit I have let the scale define how I felt about myself. I felt the scale was my enemy.









My relationship with the bathroom scale has gone through many different phases as I have gained weight and lost weight and re-gained as a yo-yo dieter. Thinking back over the years, I recall negative feelings of avoidance and not wanting to get on the scale, being afraid of the number I would see, angry when I saw a high number, disbelief & not accepting reality, pathetic & disheartened about what to do to fix my problem, annoyed & worthless & a failure. I needed to change.

LATER
Those negative feelings changed to positive ones after I became part of the SparkPeople community and started to lose weight and get healthier. I started to look forward to weighing myself and felt happy, contented, and satisfied to see all my hard work was paying off.

PRESENT



The number on the scale is just the number of your bodyís relation to gravity. Itís just a number. How I feel about that is up to me. I use the number to identify problems and adjust my nutrition and exercise time. Weight fluctuations continue to be a concern to me but I deal with it. I give a lot of importance to my non-scale victories that make my life better.

I really love Gill's comment ďThe scale is not my enemy, but it is like a kind of body-guard or personal assistant who I depend on to keep me safe and on-track!Ē

Also, I like Lindaís idea ďfocus on learning how to view your scale as a powerful tool that will help you reach and maintain a healthy weight forever.Ē


FOR LAUGHS



~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The main reason my past diets failed--lack of motivation.


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AURA18's Photo AURA18 Posts: 12,679
10/20/20 6:27 P

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emoticon emoticon Linda's blog u.nu/tw4bh

Day 2 The Scale is my enemy (friend or foe)?
emoticon emoticon or emoticon emoticon
1. My scale is just a tool for measuring fluctuations
2. If the scale is up, I may need to increase water intake
emoticon Re-hydrated to get back on track
emoticon I can weigh-in daily if I keep a positive attitude
I may eliminate some foods to see the scale go down. "Donít get caught up in crazy drama around your scale. Instead, focus on learning how to view your scale as a powerful tool that will help you reach and maintain a healthy weight forever." emoticon emoticon emoticon Power Key 1: Never let my scale win



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PAULALALALA's Photo PAULALALALA Posts: 28,465
10/20/20 5:29 P

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I don't have much more to add to what I wrote before. I do remember in the past how a higher number on the scale than what I hoped for would ruin my day and tempt me to stop trying. I have learned that sometimes it takes a few days or more for the scale to register an up or down trend. Also....I'm skeptical about when the scale shows an overnight loss of a couple pounds when I've been doing nothing to move it that way. Got to admit, though....still makes me smile and be more cheerful that day. emoticon

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
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MAWMAW101's Photo MAWMAW101 Posts: 15,253
10/20/20 5:01 P

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Chapter 2 - The Scale is my enemy
This was once a very true statement in my life.
After being extra sure to stay on a set program I would always have a bad week if the scale went up on weigh-in day. Back then the scale did win.

It wasnít until I started weighing every day and seeing how much my weight can fluctuate that I learned to stop thinking of it as the enemy. At first I was reluctant to weigh daily but I decided to just do it while I went through Make Friends with the Scale the first time.

I have been weighing daily since (except vacations) and only check the averages weekly to see how Iím doing.

Phyllis ~~
Indiana - Eastern Time


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GOCALGAL's Photo GOCALGAL Posts: 5,574
10/20/20 1:26 P

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Chapter 2 ~ The Scale used to be but is No longer my enemy. When it goes up I have learned is to make a mental note and even write down on my calendar what I think is going on.

I am remembering more and more to talk positive to myself, to compliment myself and to remind myself how far I have come and give myself credit. Just as Babs said it is a great tool to help keep tabs on my health and my happiness as long as I "never let my scale win".

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,591
10/20/20 9:22 A

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Tape measure!! Gill, perfect for me too. I used to measure each week. Got out of the habit and here I sit without a thought of measurements. I'm so glad you brought measurements up.

The scale was always my enemy. However, there's more to this than 'the scale.' When I only focus on the scale it's depressing and I don't look at the big picture. There's movement, which I've always said I need to 'focus' on more. There's my attitude. Happiness. Health. So the scale might not be my best friend, but I don't want to view it as my enemy.

emoticon

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MAWMAW101's Photo MAWMAW101 Posts: 15,253
7/20/19 2:07 P

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Chapter 2 - The Scale is my enemy

Reading my last answers is a great way to see how much has changed and what still would be helpful to remember as I go through my days.
emoticon As with the last time through this book, I just returned from a few days of vacation, this time with our daughterís very active family.
Because Iíve been weighing in daily (except if Iím not at home) I did weigh this morning but I know the scale will fluctuate for the next couple of days because of vacation.
I have decided to weigh after Vacations because I know the fluctuations will come and if I wait too long to start daily weigh-ins I tend to use the ďvacationĒ mentality to continue with those little vacation extras.

*I need to remember if I let the scale ruin my day or cause me to eat, the scale wins. I will focus on staying on track.
Power Key #1: Never let the scale win!


Phyllis ~~
Indiana - Eastern Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
7/20/19 3:54 A

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Here you go! Chapter 2! The questions will be the same every day - you'll get the hang of it. Cut-and-paste the questions if it's helpful.

Discussion questions:

emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

emoticon What are some ways you can relate to the clients or examples in this chapter?

emoticon What will you do differently as a result of reading this chapter?

emoticon emoticon emoticon emoticon emoticon emoticon emoticon

My answers this time - I think this must be my 6th time of doing this book (at least 5th)


emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

- I am not alone; everyone has their own way of dealing with the scale relationship
- I have a good relationship with my scale (thanks to this book!)

emoticon What are some ways you can relate to the clients or examples in this chapter?

- I can relate to Judy's fears about going on vacation and not being able to use my own scale to see if I was keeping my weight on track
- I do sometimes think a bit like Peggy - knowing that the scale is going to confirm what I already know (because I over-indulged)

emoticon What will you do differently as a result of reading this chapter?

- Nothing ........... although I am considering using a tape measure as well because part of me wonders whether my scale is too kind to me?!?!

Edited by: SWEETENUFGILL at: 7/20/2019 (04:03)
DINIE123's Photo DINIE123 Posts: 385
10/14/18 2:03 P

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It is just a number, but it is still intimidating. Not worth ruining my day though, but it sure makes me focus on doing better. emoticon

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10/4/18 5:35 A

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My biggest takeaway from this chapter is the part that says "When you let it ruin your day or cause you to eat, the scale wins."

If I know I'm doing poorly, I don't step on the scale. BUT, my problem is when I am eating properly and exercising and step on the scale and don't get the number I want, I tend to think, what's the point? Then I proceed to fall off and it becomes a vicious cycle.



If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.
Henry David Thoreau


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CD11945874 Posts: 75,284
10/2/18 5:09 P

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SKIRUNNER1 Posts: 2,545
10/2/18 1:59 P

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Never let the scale win. Donít engage with the scale. Itís a toddler - you donít get into an argument with it.

I love the story about the words. Iím going to try some version of that. I wrote ďWord of the dayĒ at the top of the October calendar page where I write my number and chose ďlovelyĒ as todayís word.

Gill, I think itís a wise idea to do what youíre doing. If a scale number is meaningful at all, itís just meaningful in relation to another number. If you stick to the same scale, youíre more assured that that relationship is accurate.



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
10/2/18 12:07 P

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Wanna hear a secret?
emoticon
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I never EVER step on any scale other than my own these days - in case it says something different. I used to step on any scale that crossed my path. I have a secret fear that my scale might be wrong, and that I'm actually heavier than it says I am! Oh dear! I still have work to do!

PAULALALALA's Photo PAULALALALA Posts: 28,465
10/2/18 10:59 A

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It seems I'm not the only one who has given the scale more power than just being a piece of household equipment. Although I don't regard it as an enemy now, many times in the past I would be frustrated at the lack of downward movement on it when I had been "good" for several days. Now at my great age emoticon I've learned how my body works and when to expect the fluctuations.

I can relate to Judy missing her daily weigh-ins when off on vacation. I've not been on vacation in quite some time, but I do think I would miss this morning routine simply because it's an ingrained habit -- like brushing my teeth. I'm pretty sure I wouldn't let it ruin my dream vacation, though. emoticon Many times -- even if I've over-indulged -- it might take several days of splurging for the scale to catch up and register higher. So just looking at it the next day after overeating is not necessarily going to tell me anything anyway. My scale is just a regular old mechanical health-o-meter I've had for probably 25 years, so it might be a different story with a digital.

I do like the idea of some positive phrase to tell myself each morning when I step on the scale -- such as "Good morning! It's going to be a good day!"



Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
s.asp


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AURA18's Photo AURA18 Posts: 12,679
10/2/18 10:44 A

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emoticon contagious "buoyant" energy Gill emoticon "Weighing daily gives me early-warning - and I can put the trend into reverse very smartly!"

Found today... poem of advantages for releasing weight by KBEHNKE81
"I will not be frumpy. It's good for my brain.
I won't fall and break a hip.
I'm healthy and active. I feel in control.
I work out for lots of zip."
~~~~~~~~
Scale Friend or Foe emoticon emoticon OR emoticon emoticon
"My scale is a tool for measuring daily fluctuations." I may find foods to eat less often or eliminate. Retaining fluids or water wt. gain is a sign of dehydration or too much sodium - track fluid intake.

Doing differently? Record weight and add notes about my progress or adjustments.

Edited by: AURA18 at: 2/16/2019 (19:50)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
10/2/18 10:29 A

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That is true - when I feel happy I also feel kind of buoyant and creative and sociable and adventurous and fun! I must go and find The Weekly Spark!
emoticon


MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,591
10/2/18 10:27 A

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Great comments. I too gave my scale too much power. But I said 'I gave it too much power.' Why did I do that to myself? I'm kinder to myself now.

I look for other ways to 'measure' my success. There is the tape measure, of course, but there's also the 'measure' of how I feel. Am I happy? What am I doing for ME?

I read the article in The Weekly Spark to 'Laugh at Yourself.' Interesting article. I'm trying to find 'fun ways' to take better care of myself. When I'm happy, everything else seems to fall into place.

Babs
SW Illinois - CST


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DSJB9999's Photo DSJB9999 Posts: 7,767
10/2/18 9:34 A

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The Scale is my Enemy!

Like the others in this chapter I think I do give too much POWER to my scales ;-(

I like Gill's comment and have posted it here as well as I think its really true for me too.
The scale is not my enemy, but it is like a kind of body-guard or personal assistant who I depend on to keep me safe and on-track!

I like the idea of a list of nice words to use to become my Mantra for the day turning Weigh In into a positive event/start to the day!

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
GLORIAZ's Photo GLORIAZ Posts: 1,331
10/2/18 9:06 A

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The scale isnít my enemy, but it can create frustration, but Iím the one who started the ball rolling.
My scale also give me my BMI! Now thatís another story!
I do believe in positive thinking so I will approach my friend on the floor with a smile!



!

Edited by: GLORIAZ at: 10/2/2018 (09:13)
One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
10/2/18 8:26 A

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Day #2 The Scale Is My Enemy!

I'm not real sure I would call the scale my enemy. I'm going to have to think about this for a few weeks.

I could relate to Sherry's story. When the scale number doesn't change or starts to go up I get angry and frustrated. Then I start to struggle with every aspect of my program. I could also relate to Linda's statement:

"Treating you scale like an authoritarian parent DOES NOT result in weight loss. It only confirms your negative thoughts about yourself."

For this very reason I gave up weighing myself daily. I know that there are daily fluctuations in my weight, but what I was doing was panicking about what the scale would say each time I had a day when I didn't eat healthy. I was getting way too much negative feedback! So I now weigh in once a week first thing in the morning when I wake up.

I really liked how Grace changed her thinking by using words of positive affirmation each time she weighed herself. I reset my weigh date to Mondays with the start of this new review so I am going to use this technique next Monday no matter what the scale reads.

BEAUTIFUL, HOT, LOVELY, SEXY, PERFECT, ATTRACTIVE, FINE, ADORABLE, STRONG, CAPABLE, DEDICATED, GOOD GIRL, LOOKING GOOD!


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
10/2/18 4:04 A

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Here you go! Chapter 2! The questions will be the same every day - you'll get the hang of it. Cut-and-paste the questions if it's helpful. I'll put my answers below.

emoticon Discussion questions:

emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

emoticon What are some ways you can relate to the clients or examples in this chapter?

emoticon What will you do differently as a result of reading this chapter?


My answers:
What did I learn? I learned that I need to keep re-visiting this stuff - because a relapse into old, established thinking can occur insidiously!

Can I relate to the stories in the chapter? Yes! I can relate to Judy! I am feeling apprehensive about going to visit my brother and s-i-l for a few days (5 days, 4 nights = 4 mornings away from the scale!). Like Judy who Linda talks about in this Chapter, I am at risk of feeling miserable because I won't be able to weigh myself.

What will I do differently? I will accept that my weight will be higher when I get home after my holiday. I will find out by stepping onto my scale. I will eat lightly for the following week to get back on track - soups, fruit & yoghurt, veggies and beans. I will also try my best to stick to my healthy-eating plan whilst I'm away.
emoticon

The scale is not my enemy, but it is like a kind of body-guard or personal assistant who I depend on to keep me safe and on-track! When it's not there, I feel vulnerable.

Edited by: SWEETENUFGILL at: 10/3/2018 (01:35)
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
10/11/17 2:29 P

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I am so glad that the scale is no longer my enemy! I love my scale (thanks to these lessons!).

I only use my own scale, and I step on them every single morning that I'm at home.

Using the scale in this way over a period of time has given me a pretty good handle on how my body will respond to a change in eating of any kind. Yesterday I had a rice and lentil salad for lunch - it's only rice, but it pushed my weight up a little. Carbs do that to me. I know that.

If I go away, I now maintain my healthy eating plans as best as I can.

If I couldn't weigh for a week, then found that my weight had gone up a few pounds - I wouldn't blame my scale - I'd already know why this had happened - and I'd take action to reverse it asap.

Weighing daily gives me early-warning - and I can put the trend into reverse very smartly!

emoticon emoticon emoticon

1958TMC's Photo 1958TMC Posts: 3,842
10/10/17 1:34 P

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FRIENDS WITH THE SCALE CHAPTER 2 THE SCALE IS MY ENEMY

emoticon

THE POWER OF THE SCALE.....Why do I fear the scale so badly that I hesitate to stand
on him.{ his name shall now be Herman...for no apparent reason]. After all Herman is
just a small pile of metal with too many numbers on him who, except for 1 time a day,
sits quietly tucked away in the corner really close to the commode. So why should I
fear this little fellow?? The answer is...I should not and from here on out will not
fear Herman. I will be in control of what Herman has to say to me!!! If He decides to
give me bad mews in the mornings then I will beat him at his own game!!!


POWER KEY# 1...NEVER LET MY SCALE WIN.......you hear that Herman emoticon









WAKE UP HAPPY, SPREAD THAT HAPPINESS AND SEE WHAT HAPPENS TO YOUR WORLD......ME


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AMYBELLES's Photo AMYBELLES Posts: 14,966
10/10/17 1:08 P

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My thoughts about the chapter:

I didn't relate with Judy. I try to totally enjoy my vacation and the food when we go out - I don't stress about not being able to weigh myself. However, when I get back home, I don't like to go on the scale right away, because I know I probably gained. I saw somewhere that she says to wait three days to get on after you come back (a later chapter?) I get back on track soon after I am home, and I start weighing daily again as soon as I have a good "on target" day and feel positive about myself.

I could identify with Sherry in that once I renew my healthy living program, I feel strong and motivated, especially when the scale goes down a lot in the first few weeks. I think the number on the scale is a contributing factor to how I continue with "my program." I may feel frustrated or angry at myself when I slip back to old patterns, but never to the extreme of throwing the scale! LOL

Now I am recording my weight each day along with tracking my food and noticing more how I feel about that number and if it affects my day. I like the first key - I won't let my scale win! I will focus on self-care and staying on track, regardless of what the scale says.


**~Amy~**

~The Villages, Florida
amybelles@gmail.com



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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,591
10/10/17 10:16 A

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I don't weigh daily. I do weigh weekly.

I found that weighing daily makes me dread the scale even more. Of course, on the flip side, if it's kind to me, I convince myself I deserve a reward.

Finally I have embraced the attitude that the scale is definitely a tool - and that I have a host of other tools at my fingertips. I cannot just focus on the scale.

Babs
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AURA18's Photo AURA18 Posts: 12,679
10/10/17 9:14 A

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emoticon emoticon

Day 2 The Scale is my enemy (or friend)?
emoticon emoticon or emoticon emoticon
- Lessons Learned :
1. My scale is just a tool for measuring fluctuations
2. If the scale is up, I may need to increase water intake
emoticon Re-hydrated to get back on track.
emoticon I can weigh-in daily if I keep a positive attitude
I may be able to eliminate some foods, and see the scale go down.



Edited by: AURA18 at: 10/20/2020 (18:00)
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MAWMAW101's Photo MAWMAW101 Posts: 15,253
10/10/17 8:45 A

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Chapter #2 The scale is my enemy!

Just recently I was on a ďsisterís trip and did not relate to the lady who missed her scales while on a vacation. There were scales in the hotel exercise room but I did not get on them because I only weigh on mine and the doctorsí.
The hard part was getting back on track after the vacation was over!

I need to remember if I let the scale ruin my day or cause me to eat, the scale wins. I need to focus on staying on track.
Power Key #1: Never let the scale win!

Phyllis ~~
Indiana - Eastern Time


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CATLOVER110's Photo CATLOVER110 Posts: 42,140
10/10/17 6:37 A

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Two things I learned from this chapter:

1. When you let it ruin your day, the scale wins.

2. To overcome this, focus on self-care and staying on track.

Hope--AL--Central time

A&I July BSG Challenge - Wonderful Watermelons

"No matter how slow you go, you are still lapping everybody on the couch."

"Success is the sum of small efforts repeated day in and day out." - R. Collier

"Just do it" - Nike


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
2/12/17 8:09 A

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2 or 3 things that you learned from this chapter.
1. It is okay to weigh in daily, my scale is just a tool
2. Its a reminder to get back on track

What are some ways you can relate to the examples in this chapter?
I can continue to weight in daily if I keep a positive attitude
Use positive feedback Sometimes, I am afraid to weigh because I don't want to see any weight gains.


Do differently? Record weight and add notes about my progress or adjustments
get back to tracking weight and using dots.I need to remember if I let the scale ruin my day or cause me to eat, the scale wins. I need to focus on staying on track
[COLOR=fuchsia]Power Key 1: Never Let My Scale Win! [/COLOR]

Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


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ITSASUNNYDAY's Photo ITSASUNNYDAY SparkPoints: (16,677)
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2/3/17 12:29 A

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I'm looking forward to seeing where this book goes. I don't totally freak out if I can't weigh myself but I do allow myself to get so discouraged, when I see that I haven't lost weight, that I totally give up.

Sunny, East Africa

"Success is the sum of small efforts, repeated day in and day out."


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DI_NAMIC's Photo DI_NAMIC Posts: 5,745
2/2/17 3:43 P

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'Self care' stands out to me from this chapter. I realise how much I tend to beat myself up over fluctuations, which are likely a minor factor in the scheme of things.
I love the idea of the little cards!

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
Willing on the 'Wonderful Watermelons'.

'Defeat is a temporary condition. Giving up is what makes it permanent.'



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SKIRUNNER1 Posts: 2,545
2/2/17 3:41 P

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I highlighted three significant words in this chapter.

Detach - from letting the numbers on the scale affect you negatively.
Ally - the scale can be a helpful tool.
Regardless - no matter what the scale "says", we continue our efforts.



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
2/2/17 3:26 P

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I have made stepping on the scale first thing every morning such a routine, that being away from home IS a bit daunting. I have a couple of days a month when I sleep at work, on those days I have to just write 'at work'.

If I am not at home with my own scale, I don't weigh.

What helps me these days, is that I know if I'm sticking to my food plan or not. If I'm not, then I know the scale will go up. But I never let it go too long - so it doesn't get out of hand. If I did have to go away for two weeks' vacation (I should be so lucky!) I wouldn't worry about not weighing, but I would be careful about how/what I eat and drink for two weeks.

STONE815's Photo STONE815 Posts: 2,380
2/2/17 2:05 P

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FWTS-Chapter 2-The scale is my enemy

The scale is only doing it's job of telling what I weigh right now. If it goes up a little but my clothes sill fit the same I don't get upset. It could be due to a number of things and will come back down.

There are days when it matters more but if I look I can find the reason I am unhappy or angry.

Be Kind to yourself.

Daphne
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TWEETYX2's Photo TWEETYX2 Posts: 2,071
2/2/17 12:30 P

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FWTS-Chapter 2-The scale is my enemy

There was a time when I saw the number going down nicely I felt that 'entitled' me to eat a little extra because I could 'afford' it, right? However, I also began to realize that instead of using that same number to validate all of the good things that I was doing in my life to make it better that was actually a step back. This realization did not come overnight.

I still do not feel I am actually 'friends' with the scale at this moment and that is the main reason why I wanted to do this book. I want to see it as just one piece of information in my effort to get healthier and lose this extra weight, not the be all or end all of my existence.

So, today I will concede that it is my 'frenemy'. I don't quite trust it but I also realize that it is a barometer of how I am doing with my efforts in weight loss. I truly feel I need this measurement so I will not be throwing away my scales.

However, I am excited about the prospect of learning how to use this to support my weight loss efforts and I look forward to finding out what I need to do (change the way I look at things is my guess) so I can see the kind of results that I am hoping to see this coming year.

Pam

Edited by: TWEETYX2 at: 2/2/2017 (12:35)
TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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CD13384562 Posts: 7,356
2/2/17 11:27 A

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FWTS - Chapter 2- The Scale is my Enemy




We are our enemy, not the scale. We blame the scale for the number it reports, yet we are the ones that contribute to the number. Yes, after a week or a month of being perfect on our food plan we may step on the scale and expect a big loss.

Our body does what it's going to do, and sometimes that loss doesn't show up, or we even have an "undeserved" gain.

I used to let that bug me. Now , I focus on the overall outcome of my eating plan. To be healthier and live longer, enjoying each day.

Edited by: CD13384562 at: 2/2/2017 (11:31)
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2/2/17 9:40 A

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Chapter #2 The scale is my enemy!

I could relate to the fact that in the past I have often blamed the scale for mistakes that I have made. Silly to be angry at an inanimate object. I have also allowed my anger (and shame) at myself to sabotage my diet by "eating at" the scale in revenge for the ugly numbers that I see. I find that to be especially true when I have been doing everything "right" and stay on a plateau or WORSE have a gain. Why is it that one can lose 2 pounds over the course of a month and then gain 10 pounds over night. It's desperately frustrating.

I like the idea of making cards to sit on the back of the toilet or window sill near that scale that have positive words to use as mantras for the day when weighing in. I am still not sure if I think that weighing in daily will be a good choice for me but I am willing to give this a try and remain openminded.

POWER KEY #1: Never let the scale win!

DAWN: Proud Leader of the ROCKIN' RED FOXES

QUOTE: "To love another person is to see the face of God." -Victor Hugo

MAWMAW101's Photo MAWMAW101 Posts: 15,253
2/2/17 8:39 A

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Chapter #2 The scale is my enemy!
I thought I had learned this one but the "power of the scale" in action was yesterday morning when I actually moved the Scale to look for a lower number....same number!

I did not relate to the lady on vacation and I do not need to buy a new scale or paint the wall but moving the scale, weighing at different times, etc lets me know I've been pulled back to old habits.
The empowering notes sound interesting but I'm not sure I would benefit.

I need to remember if I let the scale ruin my day or cause me to eat, the scale wins. I need to focus on staying on track.
Power Key #1: Never let the scale win!

Phyllis ~~
Indiana - Eastern Time


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AURA18's Photo AURA18 Posts: 12,679
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emoticon

Edited by: AURA18 at: 10/19/2020 (23:32)
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GOCALGAL's Photo GOCALGAL Posts: 5,574
9/10/16 2:06 P

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Chapter 2 ~ The Scale is No Longer My Enemy. When it goes up I learned previously (this is my second time through) to make a mental note and even write down what I think is going on. I will remember more and more to talk positive to myself, to compliment myself and to remind myself how far I have come and what I have accomplished. It is a GREAT tool to help me keep tabs on myself. Have fun Gill. You will do emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
9/10/16 1:40 A

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Power Key 1: Never Let My Scale Win!

This is my third time working through this book - the scale really IS my ally now.

However, I do still need the positive reinforcement of these lessons - I've got a 3-day visit to my family coming up and I'm already thinking about how to manage the food - and the inevitable increase in weight, both from the extra food, and the travelling, and just being away from home.

I know that further in the book, Linda recommends not weighing for three days after a journey. Not sure I can do that - not weigh....

DELIKENS2014's Photo DELIKENS2014 Posts: 3,179
4/13/16 11:30 A

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Discussion questions:Chap 2

In your notebook, list 2 or 3 things that you learned from this chapter.
I am going to start telling myself positive things when there is a weight gain. Even though my sodium intake was high yesterday, I can drink an extra glass or two of water today to wash the sodium out of my system. I did a great job yesterday and stayed within my calorie limit and got my goal of fitness minutes in.

What are some ways you can relate to the clients or examples in this chapter?
Sometimes, I am afraid to weigh because I don't want to see any weight gains. After all, ignorance is bliss.

What will you do differently as a result of reading this chapter?
The scale is not my enemy. i do not need to be afraid of it. It is a non-living tool that helps me to stay on track in reaching my goals.

Doris
EST - FL


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LIVINTODAY's Photo LIVINTODAY Posts: 9,993
4/13/16 9:13 A

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Donna, NSVs are SO important! The hard part for me was becoming aware of them. If the number on the scale went up, that busted my day. I'm past that now but recognizing my NSVs really helped me get past it!

Sunny, affirmations are huge for me! I once had signs on every mirror in the house! Sometimes they were a bit hard to believe but reading them often, they finally sunk in...Now I can believe that: I am strong. I am loved. I have value beyond my appearance or weight. I can achieve.
I once had a sign posted above my scale that said something like this:

This scale does not weigh my heart, my character, my determination, or my health. Reading that every day was an excellent way to diffuse the effect of the number.

Phyllis, I can identify with that! It used to happen to me so often and I still do not like to see the number go up. I only let it have a few seconds of my time now though.

Fisker, I don't hide my weight from my family anymore. My husband knows what I weigh; partly because he goes to Dr. visits with me but I also keep a sheet near the scale on which I write my daily weights. Write it and forget it, usually.

Aura, Thanks for reminding us how important it is to be hydrated. That is definitely something that affects the scale. No, we shouldn't drink a glass of water right before we get on the scale, but dehydration will throw us into water retention and our weight will really be inaccurate.

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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DSJB9999's Photo DSJB9999 Posts: 7,767
4/13/16 2:50 A

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Sadly I can't help but allow the scales reading affect my day so try not to weigh myself too often - definitely not every day and try to look at nsv's such as yesterday I was feeling quite slender but the scales said I wasn't! Trying to concentrate on the nsv's apart from WI day of course!

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
IAMSUNNYHOWARD's Photo IAMSUNNYHOWARD Posts: 1,655
4/12/16 1:34 P

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Discussion questions:

In your notebook, list 2 or 3 things that you learned from this chapter.
-Never let the scale win!
-Don't let the results dictate what kind of day you are going to have.
- Only talk to yourself in positive ways. Do daily affirmations!

What are some ways you can relate to the clients or examples in this chapter?
- I used to beat myself up when my scale didn't "love me". Now it is just a marker for that one moment in time each day.
- I have never thrown the scale, but I have been de-motivated.

What will you do differently as a result of reading this chapter? NEVER LET THE SCALE WIN. If I have 3 days without a loss, then I will measure and look for an NSV!


Sunny Howard
Tucson, AZ
https://docs.google.com/spreadsheets/d
/1dVcYwJXfHu7OknwPdExffdLuQhKsJmql6q6F
uwUNxpo/edit


FAB 4
1. What is the one thing I need to achieve today?
2. What is the one think I want to accomplish/achieve this week?
3. What is the one thing that is important to me today?
4. What can I do to always remain calm?



www.sparkpeople.com/myspark/messageb
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
4/12/16 9:19 A

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FISKER - the chapters in this book are very short, aren't they? No matter if you read ahead - but thanks for posting each day. If we all post even a small thing each day, it inspires and encourages other people - so thank you!

All of Linda's writings are sort of dealing with the same issues, and I am always surprised at how they 'build' on each other - even when the day's lessons seem very similar, they have a powerful function in going deeper, or reinforcing the points made.

I have formed a much healthier relationship with my scale since working through this book - and I'm looking forward to this 'revision' period!

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MAWMAW101's Photo MAWMAW101 Posts: 15,253
4/12/16 6:00 A

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Chapter #2 The scale is my enemy!
The truth about the "power of the scale" hit me this morning as I looked down at a gain! It DID change my mood in an instant.
Reading the chapter, I did not relate to the lady on vacation and I do not need to buy a new scale or paint the wall. The empowering notes sound interesting.
I need to remember if I let the scale ruin my day or cause me to eat, the scale wins. I need to focus on staying on track.
Power Key #1: Never let the scale win!

Phyllis ~~
Indiana - Eastern Time


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CD15245502 Posts: 6,797
4/12/16 4:59 A

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
4/12/16 3:49 A

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I just went to look what I wrote last time, and these things still stand:-

emoticon the scale only tells me what my body weighs; how I feel about that is up to me. The scale is not judgemental; it's just a machine, a diagnostic too.

I no longer let the thought of my weight impinge on my holiday enjoyment - I KNOW if I'm behaving well!

I no longer have a notice by my scales. I have them leaned up against the wall by my hand-basin in the bathroom and they are just part of my routine now. If I'm not at home, I don't weigh.



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4/11/16 1:19 P

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Edited by: AURA18 at: 10/19/2020 (23:37)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
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CD13384562 Posts: 7,356
10/21/14 7:59 A

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I also like the idea of mantras!

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10/19/14 1:15 P

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I don't see the scale as my enemy. I usually know what the number will be. If I am surprised by the number, I give myself time to reflect how this number came about.

I don't think I could give the scale enough power to ruin a wonderful holiday.

I really like the idea of a positive word for the day as a mantra....rather than focusing on a number. My mantra today is "happy"! emoticon



Laurel
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Central time zone


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LINDASPANGLE's Photo LINDASPANGLE Posts: 108
10/18/14 11:11 A

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I love reading these discussions. Thanks for sharing your thoughts and your learning on how to become friends with the scale!
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BETRHO48's Photo BETRHO48 Posts: 19,836
10/18/14 1:52 A

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.
1. The scale is not my enemy
2. The scale is simply one of a number of tools I can use to manage my health goals

emoticon What are some ways you can relate to the clients or examples in this chapter?
Like Judy I was nervous about getting on the scale after returning from an awesome 2-week vacation last year. When I finally got brave enough to step on it, I found out I had gained no more than 3 pounds!

emoticon What will you do differently as a result of reading this chapter?
Never let myself think the scale has any power over me!
.

"Whether you think you can or think you can't, you're probably right."
~Henry Ford


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PATRICIA4472's Photo PATRICIA4472 Posts: 3,452
10/17/14 8:43 A

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.
- It's not the scale I'm upset with, I'm upset with myself.
- Give myself positive reinforcement when stepping on the scale; it can set the tone for the whole day.

emoticon What are some ways you can relate to the clients or examples in this chapter?
- I could relate to Grace, who changed from negative self-talk to giving herself positive affirmations. The others (upset because she couldn't weigh on vacation, or who threw her scale against the wall), not so much. I already know I'm not angry at my scale; I'm upset with myself.

emoticon What will you do differently as a result of reading this chapter?
- Give myself positive affirmations and remind myself that it's just a number.

CD13384562 Posts: 7,356
10/17/14 4:38 A

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

1. The scale is a little brat :)
2. When the scale is up, who are we really angry with? Usually it's ourselves!
3. Treating your scale like it's an authoritarian parent does not result in weight loss success.

emoticon What are some ways you can relate to the clients or examples in this chapter?

Allowing myself to become so obsessed with the scale number, when I was so close to goal last time (2005) started to suck the joy out of every day life.



emoticon What will you do differently as a result of reading this chapter?

I used to let the scale be the only measure of success, but now I focus on overall health and fitness. I will reach goal weight, it is more important to maintain it once I'm there.

Never let my scale win!


SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,495
10/17/14 2:41 A

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Chapter 2 - The Scale is my Enemy

1) the scale only tells me what my body weighs; how I feel about that is up to me. The scale is not judgemental; it's just a machine, a diagnostic too.

2) although I've never let the lack of scale ruin my holiday, I have had times when the thought of how much I'll weigh when I get home has impinged on my holiday,

3) I will write 'It's just a machine' near my scales, and 'Never let my scale win' on my weight chart (yes, I weigh every morning, and I have a chart)

CD13686350 Posts: 4,396
10/16/14 11:39 P

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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
10/16/14 6:33 P

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

1) Stop using the scale to confirm my failures. Don't let the scale win by letting it ruin my day or cause me to eat.

2) Not to treat the scale "like an authoritarian parent does not result in wieght-loss success. It only confirms your negative thoughts about yourself."

3) Break the pattern by detaching myself from it.

emoticon What are some ways you can relate to the clients or examples in this chapter?

I did not identify with the lady who went on vacation and was miserable because she couldn't weigh herself. Sheesh, when I am on a vacation, that's the last thing I think of. I did not identify with the lady who threw her scale against the bathroom wall. I would blame myself for going off track, but for good measure and the fun of it, I probably would hate the scale anyway...haha

emoticon What will you do differently as a result of reading this chapter?
The only one I can relate to in a small way might be the woman who would have a list of positive words, pull out one and say it to herself while on the scale. It might be something I could do.

cheers,
barbara

Edited by: 1KINDREDSPIRIT3 at: 10/16/2014 (18:36)
Set yourself up for success and anything is possible. - SP



MKBWNSUGAR's Photo MKBWNSUGAR Posts: 13,634
10/16/14 1:52 P

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In your notebook, list 2 or 3 things that you learned from this chapter.

1. use positive phrases about your journey each day whether you lose or gain weight or stay the same
2. to focus on self care and staying on track no matter what the scale says
3. that you're actually angry with yourself and the way you've been eating or not exercising rather than the scale

2. What are some ways you can relate to the clients or examples in this chapter? I could identify with Peggy, when I would go over my calorie range and get on the scale the next day and hope for the best but really it only validated what I'd done.

3.What will you do differently as a result of reading this chapter? I've already been doing this since recommitting to SP in 10/13 which is not focus on the scale but focus on getting healthy. So no matter what the scale says, I will say positive things to myself ( this is new) and keep tracking my food, weighing and measuring my food, exercising and drinking 8 glasses of water.



Martha
Southern Maryland
EST Zone
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Walk Away the Pounds, Co-leader
The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr.


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Edited by: CD13686350 at: 10/16/2014 (08:27)
CD13384562 Posts: 7,356
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emoticon Discussion questions:

emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

emoticon What are some ways you can relate to the clients or examples in this chapter?

emoticon What will you do differently as a result of reading this chapter?



emoticon Link to Chapter 1

www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=20058x21194R>x59125071


emoticon Link to Chapter 3
www.sparkpeople.com/myspark/team_mes
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Edited by: CD13384562 at: 10/17/2014 (04:39)
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