YOU WANT THE SCALE TO GO DOWN…BUT LET ME ASK YOU THESE FIRST
It’s one of the most common goals I hear as a nutrition coach: “I just want to lose weight.”
And to be clear — there’s nothing wrong with wanting to see the scale go down. That can be a valid goal. But before we jump straight into numbers, calories, or macros, I want to ask you (just like I do my clients) a few questions.
Not to slow you down, but to make sure you’re heading in a direction that feels as good as you think it will when you get there, and honestly, to understand more of your why and encourage you to peel apart the intrinsic vs. extrinsic layers of the goal.
WHAT DOES SEEING THE SCALE GO DOWN ACTUALLY MEAN TO YOU?
If the number dropped tomorrow, what would feel different?
Would you feel more confident? More comfortable? More in control? More “like you”? It’s okay if the answer is yes here, and it’s also important to realize what the number represents. And that many feelings are not always associated with a number, but with habits and routines that support those feelings.
IF THE SCALE DIDN’T MOVE…WHAT THEN?
Let’s say you show up consistently. And that your consistency looks a little something like:
Eating in a way that feels balanced and sustainable.
Building meals that actually keep you…full.
Moving your body regularly.
Creating and maintaining a bedtime routine.
And that with all your consistent showing up, the scale still stayed the same. Would it all still count?
I’m not asking this to be dramatic, I’m asking because your answer matters. Because if the only way you define progress is a changing number, you’re going to miss a lot of wins along the way.
WHAT WOULD “THIS IS WORKING” LOOK LIKE OUTSIDE THE SCALE?
Would it look like having more consistent eating patterns?
Would it feel like not spiraling after a weekend or night out?
Would it be like feeling more present around food?
Would it feel like trusting yourself to make decisions?
^^ These are things that actually create change. The scale just reflects them…eventually.
WHAT KIND OF PERSON ARE YOU BECOMING THROUGH THE PROCESS?
This is one of my favorite questions. Because sustainable change isn’t just about what you’re doing, it’s about who you are becoming.
Are you becoming someone who plans ahead a little more? Someone who builds meals with intention? A person who follows through, even when it’s not perfect? Someone who adjusts instead of starting over?
These identity shifts matter more than any single piece of scale data ever will.
HOW FAST DO YOU EXPECT THIS TO HAPPEN?
And where did this expectation come from?
Because if your timeline is based on what you’ve seen online or what you’ve done in the past (especially unsustainable quick-fixes, I’m lookin’ at you), it might not match what’s realistic and/or maintainable.
So a better question might be:
If this took longer than you hoped, but felt easier to stick with, would it still be worth it?
IF WE TOOK THE SCALE OUT OF THE QUESTION ENTIRELY, WHAT WOULD YOU FOCUS ON?
Would you:
Prioritize protein and balanced meals?
Find a rhythm with your eating and food prepping that works for your schedule?
Build in movement that you actually enjoy?
Create a few go-to meals or meal parts that make your week easier?
Those are your “big rocks.” It’s not to say there are not other important things, but the big rocks should be prioritized accordingly.
WHAT IF YOUR JOB ISN’T TO FORCE THE RESULT, BUT TO BUILD THE HABITS?
This is the reframe I come back to again and again and again with clients, because trying to control the scale directly will leave you frustrated.
What you can control is your behaviors. This is where you have the power, and where you should focus on flexing it.
SO…
You can want the scale to change and care about how you get there.
You can have a goal and expand your definition of progress.
You can pursue weight loss without tying your worth to the outcome.
These things aren’t (and don’t have to be) in conflict.
If you are someone who feels stuck in the “nothing is working unless the scale moves” mindset, this is your reminder (and permission slip, too): Progress is often happening long before it shows up in a number. Your job is to keep showing up long enough to let it catch up.
YOUR NEXT STEP
Does this blog post resonate with you? At Front Porch Nutrition, I coach real people through real-life nutrition — thinking through what your wants, needs, and goals are, and working together to make changes that last not just in the moment, but for the long haul. Get started with 1:1 nutrition coaching today!
