Lately, I feel like I’ve become too obsessed with the number I see on the scale. For the previous 105 days, I have stepped on the scale every single morning to weigh myself. More often than not, I’ve let that number on the scale dictate my mood for the day. A good weigh-in meant I would start the day bright and cheery. A bad weigh-in left me feeling down and glum. Even though I know there are plenty of reasons (most of which are completely out of my control) why my weight could fluctuate wildly from day to day, I let the scale take control. This whole weight loss business is almost entirely a mental game, and I’ve been letting the scale win.
Well, no more of that. No longer am I going to let the scale rule over me. As Jess so wonderfully put it, I’m more than just a number. I still consider my weight to be a good measure of my overall progress, but I will no longer let it rule over me. There are so many more ways to measure success that are more important to me than the number staring back at me on the scale each morning. Like being able to play with my kids without immediately becoming exhausted, or going on a long hike with my family, or someday being able to run a 5k.
Yes, I will still be weighing myself, and I will still be doing my weekly weigh-ins, but from here on out, that is the only time that I’m going to be stepping on the scale. Once a week, every Friday morning. No more, no less. And when I do step on the scale, I’m not going to let it ruin my day if I don’t like what I see. Instead, it will simply give me that much more motivation to get out there and kick even more ass the next week.
I’ve been at this long enough now that I know how to eat in a way that’s healthy for me, and I know how much exercise my body needs. I don’t need a daily reminder of where I’m at, constantly nagging at me if I have an off day. I don’t need to feel down all day just because I’m retaining some extra water (or whatever) and had a bad weigh-in that morning. I just need to keep doing what I already know is healthy for me, and just have faith that the numbers on the scale will follow.
Photo by nataliej
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I think that’s a great idea, Brandon. Lots of people do it this way and see tremendous results. Maybe the unknown numbers will actually motivate you to eat better.
Another suggestion if this doesn’t work is physicsdiet.com I used to use it, until I got my new scale that uploads to dailyburn automatically every day for me. physics diet makes a moving average of your weight so that you can follow the trends instead of each daily number. It worked wonders for my psyche way back when! Check it out.
.-= mac´s last blog… Daily Links: Family Health Edition =-.
It’s funny you mention that Mac, because that’s actually my plan B, depending on how well the weighing once a week thing goes
I’ve been using Physics Diet for a while, but I’ve still been just going off my scale weight when reporting my weigh-ins. I’m going to give this once-a-week weigh-in thing a try for a few weeks, but I may end up switching to using my moving average from Physics Diet.
Yeah Brandon! I’m glad things are becoming more than being a number now. That number is great, but it isn’t the be all, end all. You’re more than that. I have NO DOUBT that you will run a 5K and potentially be converted to barefoot running. I have NO DOUBT that you will work your butt off every day, and when you have a “bad” day, you’ll pick yourself up because you know what you’re capable of.
Keep pushing forward and you’ll get there sooner than you think!
.-= Jess´s last blog… Day 75: POMtastic Recipe #1 =-.
Thanks Jess! I KNOW I will run a 5K, and I certainly hope to become a VFF convert
You got to do what you got to do! I think I’ll reach that point eventually but the scale and I are still getting along for now
.-= John´s last blog… Railroad 1- Bike 0 =-.
Good luck, I just started to do this on Monday too. Granted for different reasons but I think we all know when it’s time to use other indicators, for the good of our mental health.
.-= Rita´s last blog… The girlfriends are coming, the girlfriends are coming! =-.
I totally agree with your decision. The scale can really be overused. I do an “official” weigh in on Tuesdays and “checks” occasionally throughout the week. Sometimes I step on it too much. It’s hard not to sometimes…
I can totally relate to what you’re saying Brandon!!! I think it’s a great idea to step away from the scale for a while and weigh in once a week. I too have let the scale dictate my mood too often. I have even worried that I am letting my readers down if I don’t lose anything one week!
.-= Carla´s last blog… Contemplating the next decade =-.
Physicsdiet gets my vote.
.-= AndrewENZ´s last blog… Best Running Song Ever? =-.
I’m definitely thinking about it Andrew. I’ll give the weekly-weigh ins a shot and see how that goes, but I may go back to weighing in daily, but consider the moving average from physics diet my “true” weight.
I tried doing the no-daily-scale thing for a while, it sat in my bathroom cupboard for about three weeks. Last week I dug it out again. *sigh* I don’t let it dictate my mood for the day, I just like knowing.
.-= Lauren´s last blog… Sometimes I Just Don’t Have it in Me =-.
I do like knowing too. And I may go back to daily weigh-ins (or at least more frequently than weekly), but I thought I’d at least give this way a try…
I’ve always thought that people who are on a health kick, should weigh themselves as much or as little as is helpful to them. If you are finding a daily weigh in can be demotivating, then you’re right to switch!
Looking at your blog for the first time, you’ve done so well – big congratulations on your weight loss and good luck with your continuing progress!
Good decision Brandon!!! I think a once a week weigh in is the best way to truly keep track of our weight loss progress. I know when I step on that thing more than once a week I get frustrated because of the fluctuation. Even once a week isn’t all that reliable because our bodies do tend to do funny things no matter what day of the week it is. But once a week is good for me, say as opposed to once a month…that would be too long. I do need to step on the scale in order to keep me motivated otherwise I would just go back to my old eating habits, at this point. Once I truly break the food addiction, then I may find that I don’t need the scale so much…but time will only tell. You’re doing awesome!!!! Keep up the good work!!!!
.-= Mary Lutz´s last blog… Saturday’s Eats and a Favor =-.
You’re totally right Mary. Even weekly weigh-ins can be misleading, depending on what’s going on with your body on the day of the weigh-in. That’s one reason I’m also considering going back to daily weigh-ins, but using the moving average from physics diet as my “true” weight, which is probably closer to the truth than whatever I see on the scale.
I had to stop weighing each day also just because I have been doing resistance training and any gain, be it muscle holding water or muscle itself, would make me crazy and, like you, ruin my day. Now I am much happier and go by how my clothes are fitting.
I may have gained a pound or two but, my having to hike my pants up every 30 seconds while on the treadmill at the gym the other day, shows I have lost some fat!
.-= Karyn´s last blog… Another week down… =-.
I really like the “non-scale victories” myself, such as having to hike your pants up every 30 seconds. It’s the differences like those that really let you know you’re making good progress
I bought one of those scales that tells you your BF%, BMI, etc. That makes it about 3x as depressing. It came with an instruction guide on how to use the scale – as if stepping up an inch on a smooth platform was too much for some. Anyways, it said in big bold letters not to weigh in anymore than 1x per week.
I ran a 1/2 marathon last weekend and kept track of my weight over the 8 weeks of training. It looked like the NYSE last year when I graphed it. Ups & downs but I ended up about 12 pounds down at the end.
Good stuff as always
-JOE
I like the non scale victories too
Those are very motivational for me! Especially when someone asks if I’m losing weight (like today at church 
) or when I noticed how big my favorite sweatshirt was getting on me. 
.-= Mary Lutz´s last blog… Saturday’s Eats and a Favor =-.
I think that weighing in weekly is a good idea! I used to weigh every day, and it bogged me down when I saw numbers I didn’t like. With hormones and water weight and the occasional treat, it varies way too much for comfort. So now, I weigh every second or third day just to make sure I’m on track for the week. Another thing I did was stick Post-It notes on the wall above my scale with all my NSV accomplishments. So, if I weigh myself and see a number I don’t like, I can see all the things I do like, and hopefully, their benefits outweigh the “bad numbers!!!”
.-= Erin´s last blog… SHAZAM!!! =-.
Hey Brandon,
Absolutely. We’re in control here, not the damned scale. Some people live and die by the whirl of a dial or the balance of some metal. Forget about it.
Once in a while is good enough. Keep up the good work.
.-= Frank Dobner´s last blog… The Secret About Weight Loss and Exercise =-.
Completely understandable.
While my official weigh ins are every Monday, I do weigh myself everyday just out of curiosity (and OCD). It gets draining sometimes. Hang in there!
.-= Josie´s last blog… Valor: A Tale of Two Races (and Week 29 Weigh-In) =-.
Yes, get away from the numbers for awhile. They can be de-motivating when they aren’t what you want and throw you off course. Go by how your body is feeling.
.-= Mark Mylan´s last blog… Home Gym Equipment Tips to Transform Your Life—Part 19 =-.
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