If you’ve ever stepped on the scales first thing in the morning and let that little number decide how the rest of your day goes, you’re not alone. Most of us have been there.
And if you’ve ever weighed yourself, felt a pang of disappointment, and skipped breakfast or pushed harder in a workout, you’re not alone.
But here’s the thing: the scale might not be helping as much as we’ve been led to believe. It could be time to stop weighing yourself and discard those scales. Let me explain.
Stop Weighing Yourself
A 2018 study published in the Journal of Consulting and Clinical Psychology—by Rohde, Arigo, et al.—looked at what happens when young adults weigh themselves frequently. And what they found was pretty eye-opening:
- Daily weighing didn’t help with long-term weight loss. In fact, it was linked to weight gain over time.
- More frequent weighing was associated with increased disordered eating behaviours, such as binge eating, food restriction, and body dissatisfaction.
- And this was especially true for individuals who already struggled with body image or emotional eating.
So, rather than helping people feel in control, weighing themselves every day actually made things worse.
Why the Scale Messes With Our Minds
The scale gives us a number. That’s it. It doesn’t tell you:
- How strong you’re getting
- How is your sleep improving
- How much calmer do you feel
- How are your energy levels lifting
- Or how you’ve stopped snacking at night for the first time in months
It just gives you one number. And that number can be affected by hormones, hydration, salt, stress, sleep, and even how much you’ve breathed in since you woke up.
So why do we let it speak so loudly?
“Because that is what we learned to believe.”
As women, we were taught that weight = health, that smaller = better, and that success = a lower number.
It is so painful writing that and seeing how much of my life was dictated by this brainwashing claptrap.
But that thinking is outdated. And if it’s making you feel stuck, ashamed, or like you’re constantly chasing an impossible goal, it might be time to loosen your grip on the scale.
This isn’t about being anti-health. It’s about being pro-you. Pro-wholeness. Pro-well-being.
If You’re Not Ready to Let It Go—That’s Okay
I get it. For some of us, the scale feels like an anchor. It’s a way to measure progress, control, or routine. And it can be hard to let go of something that’s been with us for years.
But maybe, just maybe, you’re ready to try something different.
So here are some other ways—gentler, kinder, more human ways—to track how you’re doing:
12 Better Ways to Monitor Progress
- Energy – Do you have more get-up-and-go?
- Sleep – Are you waking up more rested?
- Mood – Do you feel less snappy, more stable?
- Clothes – Are they fitting differently? More comfortably?
- Strength – Can you lift, carry, walk or move more easily?
- Stamina – Can you get through your day without collapsing at 4 pm?
- Digestion – Less bloating, more regularity?
- Cravings – Are they easing up?
- Skin, hair, nails – Looking a bit brighter or stronger?
- Focus – Less brain fog, more clarity?
- Blood pressure or blood sugar – These markers matter more than weight alone.
- Your own gut feeling – Do you feel better in your body?
Stop Weighing Yourself – Worth Is Not Measured in Pounds or Kilograms
You are more than a number. And your journey deserves more than a tool that often lies and always judges.
Let’s look at our progress like we’d look at someone we love—with softness, nuance, and kindness.
You’re doing better than you think. And if the scale is getting in the way of your peace? It might be time to let it go.
No drama. No shame. Just a quiet decision to measure your life in real ways.
I’m with you.
