To weigh or not to weigh. Why is this so important?
Let’s talk about non-scale victories. You all know what these are right? Positive changes off the scale that keep you going past that dang number!
Women who get off the scale or who’ve been off for awhile say they can better focus on healthy habits when they’re not looking for that number every week. Some women are weighing every day! (What?!)
First of all, should you be weighing or is it better to stay off the scale?
Say you’re the girl that weighs yourself every Monday morning. By the way, did you know you are heaviest on Monday mornings? You need to know that. I used to weigh myself every Monday morning until about a year ago! Then, I figured out that we are lightest on Friday mornings. For awhile I would weigh on Friday mornings. And you know why we’re lightest on Friday’s right? Because we’ve been “good” all week and Friday morning gives us a better snapshot of *who* we really are or who we’ve been all week.
We want our lightest weight right?! Ha Ha!
So, when I weigh, which is something I rarely do anymore, I do weigh on Friday mornings. I don’t want ANY kind of misconceptions from a Monday to a Friday even if it’s a 0.2 lb. ?
Back to whether you *should* weigh or not. Say you’re the girl who weighs (any time) and immediately you start beating yourself up over the number. Even if you’ve been eating healthfully or not. And because of this number, you say screw it. “I’m working so hard and the scale hasn’t moved at all” or worse….it’s gone up! And the rest of the day you just go to town. Go to town!!
You eat and drink whatever you want. You skip your movement, your workout, your walk whatever that day because …. the number went up. It’s not working anyway right?
YOU should probably not be weighing yourself if this is you. ^^^^^^
If you are this person, you should probably not be stepping on the scale very often. If you’re after real change, I think it’s important that you maybe get on every 6-8 weeks or maybe every 3 months if you can handle it. That will help you bring about some real change because the scale will not be interrupting you psychologically.
You will be able to focus more on healthy habits without the dang scale!
IF you can get through those numbers and NOT have issues emotionally or if the number on the scale not changing or going up despite your hard work and great habits does not bother you one bit, like you can walk away from it and not have any issues, then you can probably weigh as much as you want or whenever you think you need to. You are a special person.
However, checking every single morning or even every week, I just don’t find it necessary. I don’t. Even with women who are healthy psychologically after being on the scale. BUT I don’t come across many women with that issue.
So weighing yourself really depends on your “scale reaction.” If you want to know whether you should be weighing yourself or not, pay attention to what your actions are AFTER stepping off the scale.
You will know right away.
Also, the scale doesn’t tell the whole story. You know this, too, right?
There are countless transformation stories when people are losing fat and recompositioning their body and they’re gaining. I know, I know, when you’re 200 pounds you don’t want to see a gain. I get that. I’ve been there, I know what that feels like. It feels like you understand the gain concept, but you’re asking yourself “at 200 pounds?! Really!”
Just don’t get attached to that number. Even if it’s 200. Because it will stay the same, go up a little, down a little … it will do lots of different things while you’re losing fat, gaining lean muscle, and creating a better body. We want our body to be putting on some lean muscle because muscle burns calories.
You can EAT more food when you have more muscle on your body and get away with it. And muscle weighs more than fat — it’s completely possible for a women to drop 2, 4, 6 sizes and weigh the same or MORE than she did before. All while looking like a completely different person.
So getting off the scale and finding non-scale victories can help us get past all of these numbers and thinking that we’re not making any progress.
I remember when I finally started to feel free from the scale. It’s probably been about 3 years now. And it’s not that I haven’t been on the scale since then, it’s just that I’ve been pretty free from the emotional stuff that goes with getting on the scale since then. It was a process.
I’m the type of person who can’t handle the numbers. Like, I’ll go eat cookies afterwards. Because I’m just the type of person that says screw it. So I go into blown tire syndrome the rest of the day. Maybe even the rest of the week.
Blown tire syndrome is a phrase coined by Rachel Cosgrove, CSCS. Rachel is co-owner of Results Fitness in southern California. I first heard her talk about Blown Tire Syndrome at a seminar I attended at her gym a few years back. She talks about how we typically act when we blow one thing in a day it’s like blowing our front tire on our car. And instead of just getting it fixed and going about our day as we normally would, we get so mad that we continue around the whole car — bashing in the rear fender, smashing the tail lights, etc. etc.
This is what I do after I’ve been on the scale and it doesn’t go the way I want it to! The rest of the day doesn’t even matter to me. I basically just go around and beat the shit out of my car the rest of the day.
A LOT of women are doing this! Are you?
This, my friends, is where we get into trouble. It has nothing to do with the ONE THING we did. It has to do collectively with what we are doing after that ONE THING happens. We tend to beat ourselves up and say we just don’t care anymore.
And focus on what you need to be focusing on — that is living a healthy lifestyle and creating positive habits every single day.
When you focus on habits that you want to be a part of your lifestyle without the interruption of the scale, your body will change on its own. And it will change for the better.
What do non-scale victories look like? (NSVs)
- Being able to look at yourself in the mirror, see a thinner face, sparkling eyes, brighter skin, a smile, and the person that you always knew was in there
- Not being out of breath at the top of a set of stairs
- Being able to step up on a high chair or stool in your kitchen (or anywhere) to put something away (like a crockpot!)
- Being able to control stepping down OFF that chair (kinda like a reverse lunge) without blowing your knee out
- Having the energy to attend your kids activities or any activities for that matter
- Having a great mood and the energy to do stuff with your kids, your friends. Even if you’re 75 years old! You still need energy to go play cards or go for a walk with your neighbor. You still have to have that. I used to not want to do that stuff when I was 25!
- Hitting up a Trampoline park or throwing a baseball around with your kids or grandkids
- Seeing your numbers drop at the doctors office. Your numbers are one of the most important things you should know. That is your health right there!
- Being able to stop eating at 80% full and being satisfied with WHAT you ate
- Picking up more weight in your training sessions – getting stronger, noticing your strength OUTSIDE of the gym in your everyday life. and getting smaller because of it. I mean which would you rather be a smaller numer on the scale or a smaller size, a smaller you. The lower scale number doesn’t always equal a different-looking you.
- Not beating yourself up when you feel like you do something wrong or your jeans aren’t fitting on a specific day.
- Having enough self compassion to say “ok, I ate that. I did that.” Knowing that your haven’t been treating yourself well lately — acknowledging it — but knowing that you’re going to get back to it.
- Realizing what you used to do to yourself and what you do now & what a huge difference that space is you’ve created.There are countless examples of non-scale victories! We could go on forever here.
Those are just 10 that I’ve found in my life and through working with many of my clients.
I encourage you to Notice & Name when this stuff comes up for you. It’s so helpful in adopting this mindset.
I’m so much better without the scale, and I know you likely will be, too. I really just want to throw mine away. Yep, that one up there in the picture ^^^^^ I’m better without it.
NOW, I want to know how you feel? Do you feel the same?
Please SHARE your non-scale victories in the comments below! I would love to read them ? And also how you feel about this scale subject in general.