Understanding the Scale: 3 Ways to Approach Weighing In

person about to stand on weighing digital scale
Photo by franchiseopportunitiesphotos is licensed under CC BY-SA 2.0
  1. Divorce the scale. If you’re married to the scale, it’s time to let go — take full custody of your body. Weigh yourself only once a month — every four weeks at most. This helps us avoid the natural ups and downs of the day-to-day, so we get a better sense of reality. When we get on the scale every day, we see fluctuations that are natural but can really play with our minds and derail our consistency. So, if you’re weighing yourself every morning, start by scaling back (no pun intended). Go from daily to once a week then every other week until you can get to once a month.
  2. Never only weigh ourselves. What I mean is we don’t want to look at the number on the scale without context. When we weigh ourselves, we also want to measure our body fat percentage (not BMI) and all of our tape-measure measurements — that’s your bust/chest, waist, hips, your dominant thigh, bicep, forearm, wrist. If you don’t have a scale that measures body fat, you can use an online calculator, or use the rule-of-thumb: an inch down around the waist is about 1% body fat removed. When we look at all the numbers as a collective, we might see our body fat is down and we’ve shed some inches around the waist, even if the number on the scale is the same or (gasp!) went up. The whole picture is a much better indicator of our health and progress! The scale may not be reliable given 160 pounds of muscle and 160 pounds of fat can look (and live!) differently but weigh the same. Muscle is also denser than fat. So, if we’re maintaining or adding to the number on the scale, that could actually be an indicator of our growing strength!
  3. Use this new scale instead. Instead of weighing ourselves, I’m giving you a new scale. This scale goes from one to five. Every day you’re going to score: your energy, sleep, stress, and confidence levels from lowest (one) to highest (five). That is our daily accountability, not the weight scale! How do your clothes fit? How do you feel? How’s your energy? Did you wake up feeling well-rested? Answers to these questions are how we want to measure our daily progress! We’ll only look at the weight scale, the body fat, and all the tape measurements each month.




Health Coach, Business Consultant, Host of Salad with a Side of Fries Podcast. www.asaladwithasideoffries.com IG/FB/Twitter:@JennTrepeck

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Jennifer Trepeck

Jennifer Trepeck

Health Coach, Business Consultant, Host of Salad with a Side of Fries Podcast. www.asaladwithasideoffries.com IG/FB/Twitter:@JennTrepeck

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