Why is the scale scary?
- Why does it affect me so negatively?
- Why does the scale make me have such a poor relationship with measuring my progress?
- Whatever the reason maybe….unfortunately the scale does impact us negatively at times ?
- Why do we use it to validate our results? Eg feeling great if the scale is down and feeling annoyed when the scale is up!
Reality
- The scales should not make or break how we feel
- They should not be negatively impacting on our self esteem and make or break how we feel…eg re confidence.
What is the scale?
- The scale is a TOOL to measure how much you weigh – it doesn’t measure your self worth, how confident you are, how good you look.
- It just says this is how much your total body mass is standing on this object – that’s it!
- This info does not give you the full picture – it’s just a tool to tell you how much you currently weigh.
WHAT THE SCALE IS NOT TELLING YOU
- It’s not telling you what your body composition is
- It’s not telling you how much leaner you look
- It’s not telling you, you look better
- It doesn’t tell you what weight you should be
REMEMBER
They is no happiness or guaranteed happiness just because you’re not a certain weight…..you wont all of a sudden get to a eg goal weight and then all of a sudden your life is perfect!!!
There is no magic number that increases your confidence and self esteem
Tips around the scales
- Your weight will fluctuate – this is NORMAL very normal
- Try to weigh yourself daily to get a full picture of your week / month etc = more of an accurate reading over a timescale and you will have less anxiety over getting on the scales and you also wont cut back on eating or drinking. This will also give you more of an accurate reading, it takes trends into account etc
- Weigh yourself first thing in the morning, naked after going to the toilet – gives you more an accurate reading, takes trends into account and be consistent.
- The menstrual cycle WILL affect your reading and not in the way we want.
- Stress and anxiety will impact the scale reading again not in the way we want.
- Sodium, especially increased sodium, will affect the scale reading…= will make you drink more…
- Changing your eating…..calories are the same, macro’s are the same but the food is denser or more carb heavy = holding water or the muscles taking in more water.
ALTERNATIVES TO THE SCALES
- Measurements
- Going off how your clothes feel
- Progress Pictures
- Going off how you feel
Remember
- Your self worth is not determined by the number on the scales
- Don’t be obsessed with the numbers
- X weight will not make you happy
- You can be happier on more weight due to no saggy skin, skinny fat is not a good look, and you could potentially be malnourishing yourself.
Please remember this presentation is my own opinion based on the facts I have learnt over the course of my practice.
Always seek advise from your doctor before embarking on any new lifestyle changes.
