YOUR RELATIONSHIP WITH THE SCALE
For many people, stepping on the scale feels like a report card. One number can set the tone for the day – that number might put you on cloud nine, or it could start your day with frustration and defeat.
Yes, the scale collects data. Yes, it is just one tool — and not always the most reliable one for tracking progress, depending on how you’re using it. And yes, the scale merely shows the force of gravity pulling on an object’s (your body’s) mass.
And also: it can be really hard to peel these facts away from the emotion that sometimes comes with the scale. So let’s break down what the scale really shows (and doesn’t show), how to use it effectively, and when it might be better to set it aside.
WHAT INFLUENCES YOUR WEIGHT ON A DAY-TO-DAY BASIS?
The scale reflects the entire mass of your body. Mass is allll of the “stuff” – your muscles, your body fat, water, bones, etc. There are many things that can make this number fluctuate, like:
Water weight: changes in sodium, carbohydrate intake, hydration, and hormones can make the scale swing by several pounds in a single day.
Food and digestion: eating at a different time, eating a bigger meal, or having more fiber in your system can all temporarily add weight.
Muscle vs. fat: the scale can’t differentiate between gaining muscle and gaining fat.
Exercise: the timing and intensity of a workout can (literally) move the needle.
Menstrual cycle: hormonal shifts can cause water retention, leading to predictable ups and downs each month.
This isn’t even all of the factors that can impact your scale weight changing, as our bodies are constantly changing – we eat, sweat, sleep, poop…all of these things change our bodies.
THE SCALE AND OUR MINDSET
The danger of relying solely on the scale is that it can distort how we view progress.
You can be losing fat, gaining muscle, and improving health markers — but the scale might not show it.
You can feel more energized, sleep better, and fit into your clothes differently — but the scale might not reflect that.
You can have a day or two where the number goes up — and that’s completely normal.
When we give the scale too much power, it can drive an all-or-nothing mindset: “If the number’s moving in the opposite direction that I want it to go, I’ve failed.” In reality, the number is just data — and sometimes, not even the most helpful data.
Other ways to measure progress:
How your clothes fit
Strength gains in the gym
Energy, mood, sleep, and sex drive (how do you actually feel?!?)
Consistency with habits (protein, water, movement, etc.)
Photos or body measurements (take the pictures!)
SO…HOW OFTEN TO USE THE SCALE?
There’s no single answer — it depends on your goals and your current relationship with the scale.
I’d love for everyone reading this to get to a point of being able to weigh themselves with a frequency of choice and view the number as mere data. That being said, with the engraining of diet culture into our lives and thoughts over years and years, it can be challenging to untangle your self-worth from the scale. It takes practice and intention to separate the two. So options may be helpful for thinking about your relationship with the scale.
Two to consider:
OPTION 1 | NO SCALE
Yup, no scale. You don’t have to weigh yourself at all. If the number on the scale leaves you feeling shame, anxiety, frustration, guilt, inadequacy, or self-doubt, don’t do it. Nothing good is coming from those feelings, and if the number on the scale is dictating the trajectory of your day, it’s time to give it a break (maybe for a little bit, maybe forever). There are plenty of other ways that you can assess your health and progress.
OPTION 2 | FREQUENT, CONSISTENT USE OF SCALE
Another option is to weigh yourself consistently. Daily (or every-other-day) weigh-ins can show useful trends and fluctuations over time. (Note: it’s useful to create similar conditions with which to step on the scale daily: I recommend first thing in the morning, before eating or drinking.) We can better understand why our weight might go up and down (scroll back up and take another look – it might be an intense workout, maybe some recent travel, perhaps how you slept last night, and could be related to your period, among many other factors), and what that very normal range looks like for you. Frequent data collection will undoubtedly show spikes and dips, but when we have a lot of data to compare it to, they are just that: a data point that might be higher or lower. Long-term averages with regular weighing shows trends (is the number staying about the same? Is it trending up? Is it trending down?) that tells the story.
The “right” frequency is an individual and personal decision, and it’s the one that gives you useful feedback without messing with your mindset.
SO: the scale can be a helpful tool — but it’s not the only one, it’s not the full story, and it’s not actually the most important tool for measuring progress. Use it for what it is: one piece of information among many. If you’re finding it steals your focus, it’s okay to step away and measure progress in other ways (and if someone is telling you otherwise, I suggest seeking other coaching or unfollowing).
Your health, strength, and confidence aren’t defined by a number. They’re defined by how you live, how you feel, and how consistent you are with the habits that matter most.
Interested in finding a personalized approach to nutrition – whether that includes a scale or not? With a 1:1 coach, you get the attention and accountability you need that supports your day to day habits, interests, needs, and goals. Apply here to schedule a consult call and find out if we’re the right fit for each other!
