We have ALL stepped on the scale at some point in our lives: at the doctor’s office, to get your driver’s license, or maybe you even have one laying on your bathroom floor. We all step on and we all stand there momentarily and wait for numbers to pop up or the dial to settle in… but we all might not have the same thoughts running through our brain in these moments. Some view the numbers as simply just useless numbers with no weight to it (pun intended). Others might view the numbers as gospel and cause it to drastically affect their lifestyle, mood, and more.
In this blog we are going to talk about the various approaches to the scale (physically and mentally), how to interpret the number on the scale, what variables can impact the outcomes on the scale, and when the scale could be beneficial. We here at M2 believe that *generally* the best approach to this dilemma is somewhere in between these two schools of thought. BUT, we will provide reasons for why it could or could not be used as strictly as it may be used.
Could it be doing more harm than good?
Highlighted in an Instagram post, we lay out some common cause-and-effect scenarios that can indicate that the use of a scale may not be positively serving you.
**Feel like massively restricting your diet if the number jumps unexpectedly? You should probably stay off the scale
** Feel an overwhelming sense of self-worth if the number drops dramatically? You should probably stay off the scale.
** Weighing yourself multiple times per day? You should probably stay off the scale.
Some other common scenarios: feeling the need to exercise an excessively longer amount the day the scale jumps up, letting it control your mood for the rest of the day, etc.
Potential factors that impact the scale day-by-day
No matter *how predictable* you think that your life can be day-to-day, there are still unexpected things that can pop up or change your day around (like having to stay later at work, having a car problem, feeling sick…) Not only can this impact what you eat, when you eat, your workout, the time you go to sleep, etc. BUT this also can impact what your weight is the next day on that scale.
Just like life, the scale can be seemingly unpredictable at times even if everything is going as planned.
Some examples of these and other factors that can impact your weight-fluctuations: stressful day running around between work and the kids, schedule changes (night-shift worker), increased focus on food quality (eating higher volume food like more fruits/veggies can take up more volume but does not actually mean that you gained that weight in the long-run.)
Understand that for you to *actually* gain ONE extra pound of fat, you would have had to eat an excess of 3,500 calories. Although it is possible, it is most likely not the case when you weigh a few pound(s) extra one day versus the next.
For someone who has a menstrual cycle (aka period), the phases of your cycle play a HUGE role in the variability of your body weight. It might be more impactful than you think and can potentially cause you to feel as if you are not making progress when in reality it is just a poor reflection of said progress. It is recommended to compare your weights to similar days/phases within your cycle. Here's an Instagram post with a corresponding case study.
Analyzing the data
Consider ALL the potential factors listed above and compare it to previous measurements; for women, compare this data point to that of the same day within your previous menstrual cycle.
Realize that your body can be changing positively (aka body recomposition) even if the scale is not accurately reflecting this amount of change!
Besides, there are MANY other ways that you can measure the progress that might be more indicative of positive progress.
- Mood/ Energy levels throughout the day (not having that afternoon slump)
- Feeling
- Improved sleep
- How clothes are fitting
- Performance in the gym
- Progress pictures
- Measurements
- Health biomarkers (Resting heart rate, blood pressure, etc.
Align your goals to your approach
Reflect upon this scenario and use it for future reference if you find yourself struggling with the # reading on the scale…
Let’s just say you wake up tomorrow and everything was the *exact* same as it currently is (performance in the gym how you feel/energy levels, how your body looks=composition, clothes fit, sleep, mood..) BUT the # or weight on the scale changed→ Would you be happier or satisfied?
The answer most likely is no. We WANT to look better, perform better, feel better… not just be a certain #. Let’s face it, the world around you DOES see your body as you walk around, but others DO NOT see your weight as a # tattooed on your forehead. So what really is your goal?
So, does it matter to me?
The # in your head that you believe will be the best weight for you or to “solve all your problems,” might not be the case.
The weight that could be the right weight for you should be the # that allows you to live life in pursuit of whatever your health and fitness goals might be. (It is also important to remember that we want to all be healthy and happy along the way… “If you’re not happy without abs, you probably won’t be happy with them” -Mike Molloy, Founder of M2)
Depending on your goals, your weight could be relevant but it is often not the *most* important factor.
It is a necessary thought if you are competing in a certain weight class in a weightlifting meet or bodybuilding show. It can also be important if you are having specific medical procedures/surgeries done.
If you are competing or in a sport like CrossFit, it does not mean much since there are no weight classes. Even if you are a recreational athlete and do a few classes a week to stay active, the # on the scale is not a comprehensive measure of progress or health and should not be the only metric being measured.
Some common goals that an exact weight # should not be the sole measure of health or success:
- "I want to FEEL better. I know I can be healthier!”
- "I just want to be able to play with my kids..”
- "I want to be stronger”
- "I want to perform my BEST!”
- "I want to look better… I want my body to reflect the work I’m putting in
Knowing & Doing can be two separate things
Even if you are well-equipped with this knowledge and understanding of the how, when, where, and why behind the #s on the scale→ it can STILL be challenging to simply view it as an objective data point. It is NOT your fault if these lingering non-serving thoughts come up we can all fall victim
Mindset approaches and practices
Always talk to your coach and let them know how you feel about this topic; believe me, they WANT to help you and the scale does not have to be involved if it is not serving you!
It is important to understand what your goals are and what your “why” is. From there you can decide and change your approach to using the scale, how frequent you use it, and or if you even *need* to use it at all.
Maybe consider stepping away from the scale for a bit or reducing the number of times you use it throughout the week. In the M2 Practical Nutrition Coaching Certification, Mike Molloy (Founder of M2), suggests using this time or practice to focus on other “little wins” that could be more important metrics of progress for yourself or client: better consistency with macros throughout the week, .5-1 hour of extra sleep per night, successfully getting in more steps in, able to manage time better, reduced desire to macro-hold, and more. Every win matters!
As cheesy as it sounds, mountain views are beautiful because of the peaks and valleys. If it were just a linear path, it would just look like a flat terrain. Although that would seem like a dream if it were the case for our health and fitness journey, it is not and it is good that it doesn’t! It would be boring anyway- plus the challenges help us to grow, overcome, and learn
Weighing it out
Remember, we are humans, not robots. Our bodies’ response to nutrition, stressors, and just life, in general, is not as clean-cut as a math equation.
If you struggle with the scale or understanding what role it could play in your life and lifestyle, the coaches at M2 would love to help. If you feel pretty confident in your current mindset and approach, but still find this topic interesting, check out the educational courses M2 offers to help you take a deeper dive into topics like this and more!