Reasons to Ditch the Scale

If you're anything like me, you dread going to the doctor's office because you know you are going to have to come face to face with your dreaded enemy: the scale.

The scale was originally invented to weigh purchases and goods. It wasn't until the late 18th century where we began seeing scales installed in bathrooms, where they later became increasingly popular for individual weighing. In the medical field, scales began being used as a way to determine a person's health. This method is still used today yet those of us in the health industry have learned that a person's weight does not determine a person's health, as a person found to be overweight can be incredibly healthy and a person who is determined to be underweight can be incredibly ill. This method used to determine health has obviously become seriously flawed.

In addition to outdated methodology, society has lead us to believe that the scale determines our worth, that the number flashing back at us determines whether or not we are desirable, loveable, or even worthy of love. Because of this idea that is implanted in our brains from an early age, we allow the scale to hold a tremendous amount of power over us, determining how we allow others to treat us, as well as how we treat ourselves. If you are a woman in today's world, you are all too familiar with the control that number on the scale has over you and the affect it has on the world around you.

As mentioned, the scale is no longer an effective tool to determine a person's health. You've heard of the term "if it ain't broke, don't fix it"? Well... this is broken, and it's time to fix it.

Reasons to Ditch the Scale

There are so many reasons to ditch the scale. However, here are just a few to prove our case:

1. The scale does not indicate health.

   As mentioned, the scale is not a true determination of your health as a whole. A person who is considered overweight could overall be healthier than a person who is considered to be at an "appropriate" weight. Health is determined by so many factors: physical, mental, emotional, spiritual.. the list goes on. The scale cannot determine if you are emotionally well, or if your in tune with your spirituality. In addition, it often contributes to the decline of your mental health, which only proves that it is not effective in determining or providing better health.

2. The number on the scale can distract you from the messages your body is trying to send.

   When we see a number on the scale that we have determined to be unfavorable, without even truly meaning to, we adjust our trajectory on our health journey. We may increase our exercise intensity, ignoring the signs our body is sending to signal that it needs rest, or we may cut down our carb intake ignoring the cravings that are a direct result of that elimination. When we ignore what our body is telling us, we create more chaos on conflict within ourselves and often end up damaging our health more than we though possible.

3. Hello, disordered eating.

   As mentioned above, when we see a number we don't like after stepping on the scale, nine times out of ten our gut reaction is to cut back on calories consumed. This creates a cycle of disordered eating, Behaviors tied to disordered eating, or eating disorders, include restrictive eating or avoidance of food, binge eating, purging by vomiting or misuse of laxatives, or even compulsive exercise. This creates an unhealthy relationship with food, which causes a lack of nutrients consumed, which leads to a multitude of health issues. Nothing good can come from disordered eating.

4. Daily fluctuations are normal.

   Our bodyweight fluctuates naturally from day to day depending on water weight, exercise, food consumed, and if you're a woman: where you are in your monthly cycle. Our weight can fluctuate anywhere from 5-7 pounds in a day, which can feel detrimental when trying to lose or even gain weight. Because of these fluctuations, making health decisions based off the number on the scale can be difficult and inaccurate.

5. More bad body image days.

   We all struggle with days where we don't like what we see when we look in the mirror. Having to witness an unwanted number on a scale can only make those bad body image days worse. This affects our nutritional intake as well as our mental health.

6. Can increase anxiety and depression.

   An unlikeable number on the scale can make us anxious about weight gain, or weight loss, and can cause severe depression. In this day and age, depression is a lot more common than it was in years past, which means living and dying by the number on the scale only increases symptoms and feelings of depression and anxiety.

7. The scale doesn't factor in muscle growth or fat loss.

   When our goal is to lose weight, and we begin working out, we are often gaining muscle mass, swapping out the weight of fat with that of muscle. We've all heard that muscle weighs more than fat, but this is not true. While a pound of fat may take up more space than a pound of muscle, ultimately they weigh the same; the density is different. So while we are losing weight, we are gaining muscle and therefore, the scale may not change, presenting an inaccurate representation of your progress while working towards your goals.

Other Ways to Track Progress

There are many other ways to track progress and health without involving the scale.

Photos and Measurements

Using photos and measurements to track changes made on your health and wellness journey are an effective way to document progress. We see our own bodies daily, which can make it hard to easily notice changes as we go along. When you compare photos and/or measurements side by side, who have proof and legitimate data that shows your changes and the results of all of your hard work.

Feel and fit of Clothing

One of the most satisfying ways to observe changes in your weight or body is to feel the way your clothes fit now compared to when you started. If you notice that your favorite shirt doesn't feel as tight as it used to, or if you were able to zip up a pair of jeans that you haven't fit in months, you tend to see how hard you've been working. Paying attention to the comfort you feel in your clothes is a great way to determine whether or not you are progressing in the desired direction.

Increased Mood and Better Sleep

Pay attention to your mood as you work towards your goals. If you notice a positive change in your mood, outlook, and confidence, then we know we are prioritizing ourselves and our health in a positive way, ensuring that we are doing our best to be healthy and happy. In addition, if you notice that you are sleeping better, chances are your getting yourself back to a natural rhythm, resulting in butter function of your body's systems and again, increased mood.

Keep a Diary or Journal

Writing down the changes made, feelings and emotions, workouts completed and food consumed can help you track where you started, where you are, and where you have the potential to go. This can be a video log, journal, blog, or even a note in your phone! Tracking any progress made to see how far you've come is a great way to remind yourself of how hard you've worked.

Overall, we say DITCH THE SCALE and prioritize your wellness in a way that doesn't set you back 100 years. The scale does not determine your worth, your value, what you bring to the table, or who you are. The number on the scale does not determine if you are worthy of love and affection because everyone is worthy of love and affection, we just have to remember to show ourselves love and affection first and the first step in relearning how to do that is to ditch the scale.