knowledge bankNutritionSue says...

Step off the scales

Step off the scales…

I positively discourage my clients from using scales to measure progress and here’s why

They are highly demotivating

As humans, but particularly women, our weight fluctuates day to day, week to week and for certain month to month.

Sorry if this is TMI but a woman can gain as much as 5lb in weight in the days running up to her period…that is not fat!

If we eat a particularly carb heavy meal our bodies will hold onto more water. We will weigh more…but we have not ‘put on weight’…give it 24 hours for the water we’ve retained to be released and, hey presto, you are back to the weight you were 48 hours before!

What is weight anyway?

Definition: weight is a measurement of how much the force of gravity acts on a given amount of mass…

so, what you weigh is simply your body’s relationship with gravity!

Let’s put this another way – no-one looks at another person and assesses how much they weigh. Yes, they might look at that person and assess them as “beautiful” or “slim” or “muscular” or any other physical characteristic that springs to mind…but I can confidently say that they won’t be assessing that other person’s weight. 

So, why are we so hung up on it ourselves?

Weekly Weigh-Ins

I know these are popular in many ‘dieting’ circles but these are a pet hate of mine.

Let me explain why.

Picture the scene: it’s the day of the weigh-in so you massively restrict what you eat that day (and maybe the day before, if it’s been a ‘bad’ week) so that the scales give you a ‘loss’. You’re elated and super proud, so you head home and celebrate with a carb-loaded meal, followed by a huuuge pile of chocolate, and some ice cream for good measure. Ok, maybe I’m exaggerating, but you get the gist! You refocus the next day, and for a couple of days after, but then it’s the weekend and you’re less focused…it ends up being another ‘bad’ week so, guess what….you restrict your eating on the day of weigh-in and so the cycle continues.

Here’s the other side of the coin. When you weigh-in you have gained weight. You feel miserable, so you beat yourself up for your ‘bad’ ways, you binge eat out of guilt (or you starve yourself)…either way neither of those options are good for our long-term weight loss

Weigh-in days encourage a starvation-binge cycle which is not great for our bodies, our minds, or our long-term weight loss goals.

But how do I track progress if I don’t weigh myself?

Firstly, if you really want to weigh yourself, I’d suggest you do this monthly rather than weekly. That way any monthly cyclical variations will be ironed out.

But, my preference, and my recommendation to all of my clients, is to ditch the scales all together and use monthly progress photos and measurements instead.


If you’re fed up with the yo-yo dieting cycle but don’t know how to get out of it…if you want to stop relying on the scales as a way of measuring progress…if you want to love the person looking back at you from the mirror…if you want to feel sexy and confident again…then let’s have a chat

Drop me an email and let’s hop on a call to see if we can put some strategies in place to get you feeling amazing again!

weighing scales

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