Today when I woke up I decided to hop on the scale. Despite being on a journey to lose weight, I don’t do it every morning anymore, but I do check in every other day or so just out of habit.
But I want to tell you why I don’t pay attention to the number.
This morning I hopped on the scale and it said 214.0 lbs. Considering that I weighed in at 211.8 at my last weigh in on Sunday, that should be disappointing, right?
But I hopped on another scale. It said 210.6 lbs. Well woohoo! I just lost a pound or even 3 + pounds! Right? Not exactly.
I stepped on another scale (yes, we currently have 3 because we just do but I would NOT recommend it) and it said 212.6 pounds. Well, that’s in the middle and probably the most accurate number since it’s MY scale and mine is the best. But I still don’t really care.
Here’s my point: numbers on scales aren’t reliable. They can’t be your only measure for success.
Although I don’t post about it often I have a lot of success measurements, from the fit of clothes to my measurements to the number of reps I can do an exercise to the energy I have. I don’t rely only on the scale, despite the fact that it’s all I report to you each week. It’s a quick barometer of progress but I don’t put much stock into it because it has many factors that affect it.
Are you retaining water? The scale won’t be friendly.
Are you weighing at a different time of day? The scale won’t say what you like.
Are you weighing on a different scale? The scale might not show a good number.
The scale is useful to measure progress over time, much like all the other measurements. But a daily measurement? It doesn’t work that way. You can be up 3 lbs one day and then down the next. Taking the weight once a week shows a more accurate picture of what is happening with your body (which is why Weight Watchers and every other diet does weekly weigh ins) but it’s still not the whole picture.
Every day you weigh in it could be off from the “real” number. And worse – you can step on three different scales and weigh three different weights.
I honestly don’t know why people still place so much importance on weight when we know it works like this. I see so many people out there blogging about how sad their weigh in was and it seems like their day can be ruined by a bad showing on the scale. Why? I don’t want anything to determine how I feel each day… especially not a scale. I weigh myself, note the number or forget it, and move on. I do the healthy stuff because it makes me and my body feel better.
And you should too. Don’t pay attention to the scale because you know it’s not the only thing that measure success. In my opinion it is the LEAST reliable. It’s something that can easily change in the course of a few hours and therefore not to be taken as gospel truth. If you haven’t started taking your measurements or have other ways to show success, then start now. Don’t rely on the unreliable scale.
The trick is not making the scale an altar, I suppose. It can be a handy guide on this trek, but not an end-all, be-all.
Good points.
.-= Jack Sh*t´s last blog ..Fear of Food =-.
I agree, Jack. And I love your choice of words.
EXACTLY. I just see so many people making it an obsession. I just want to scream at them to stop!!
Oh Mr. Jack, you are so wise!
I totally agree. I do step on the scale pretty daily but know that weight loss will take place if I take care of the other things I do. It’s always nice to have a lower weight though!
The scale is evil. But I gave it a battery lobotomy about a year ago, so it can spew evil confusion & frustration anymore.
.-= Yum Yucky´s last blog ..Tasting! Kraft Singles Melt Downs =-.
Your comments always make me laugh. Funny lady!
you are the weirdest bird I know..and I watch to see what you do everyday. perhaps I am more weird.
.-= Michelle @ Eatingjourney´s last blog ..Signing Off =-.
The scale at the university gym says that I’m 10 or 12 pounds heavier than my scale at home. Different scales tell us completely different things!
I agree with you that obsessing over the numbers on the scale is useless. There are so many contributing factors to what the number is… but I still like using it as a marker of progress. If I’m the same weight for months and then I stop going on the scale for a while, and come back to it and I’m up or down five or ten pounds, then that’s a good indication that I probably HAVE really gained/lost weight rather than it just being due to the time of day or water retention etc etc.
.-= Sagan´s last blog ..Interview with Dr. Philip Goglia =-.
Yikes! That’s a huge jump! But that’s my point… you can get on your doctors scale or the gym scale and weigh something completely different! Obsessing over the number you are at doesn’t seem to do much good.
I clearly like using it as a progress marker too. But I just don’t use it as the only one and I try not to obsess or base my self worth on the number.
I agree completely! Honestly it changes so much, I don’t think you can rely on it for anything other than a range…
.-= Lauren @ Eater not a runner´s last blog ..Back to the Grind =-.
I have to disagree with you a little. I find my daily weigh-in extremely motivating. We have multiple scales (one in each bathroom) but I use the same one each day and eliminate scale variance that way.
.-= AndrewENZ´s last blog ..Weigh-in post #9 2010: By the skin of my teeth =-.
I actually like the way you do it, because you use the averages for the week and all that with your fancy green charts. I almost put you in there as an example of a good way to do it… but then I got lazy with typing. ;) But you are one of the exceptions in that regard. Plus, you also measure success with things like pushup challenges and run length. ;) Mr. AWESOME example that you are.
Along these same lines of thinking. One of my oldies but goodies.
http://www.nomorebacon.com/633/day-126-6-measures-other-than-weight-loss-to-track-your-success/
I agree with Jack. Sure the scale is important, sure we shouldn’t obsess, but I don’t agree that the scale is least important when trying to lose weight.
I weigh myself to check my progress (from spinning daily and from eating healthy foods) and to remind myself why I didn’t order Chinese food last night.
I didn’t say it was the least important, just the least reliable if you are weighing in daily. Since weight fluctuates every day there are a lot of factors that can affect it. But if you are aware of that and don’t obsess over being up or down, it can be a good reminder for goals.
I wish I did not focus on that number. When I did WW, I was obsessed with that number (and they sort of encouraged it). My mood would be affected. It had a power over me that I do not like. I am trying to only WI once a month now.
.-= Jen´s last blog ..A Trip to Target =-.
I only went to weight watchers for a couple weeks one time and didn’t really get a good feel of it. I would say encouraging that obsession isn’t a good idea.
That’s what I hate about weighing in… sometimes it becomes something that has power over you and something that you use to base self worth on. Did I lose this time? I did, so I’m great! I didn’t? Oh, I must be failing. I’m terrible!
Blah.
I whole-heartedly agree! Scales are unreliable! Body weight fluctuates! Scales can help you stay accountable, but if you keep a journal, and let your conscious be your guide, you know how you feel! You are able to feel empowered even without the validation of numbers going down. Just slip into a smaller size and you’ll know you’re doing well. And that’s the most empowering feeling ever!
Weight is best tracked over larger periods of time to detect general trends. I agree that on a daily basis it is not a good idea, not reliable as a measure of fat lost. I actually weighed myself several times a day and took the lowest number — but that is an example of bad behavior. In contrast, looking back over 5 months, each month’s first day’s weight was sufficient to note the trend and far less work and aggravation. It’s better to spend a long time, and focus more on the daily healthy routine.
.-= David´s last blog ..First time on a stationary bike =-.
I’ve heard of a few people that every time they weigh in they weigh multiple times over several hours and then take the average. That seems like it’s way to much work and way too obsessive. I guess that’s just a personal opinion, but it doesn’t seem like a healthy behavior.
Long term focus is the best route.
I definitely needed to hear this. One of those things that I know but still like to hear. I don’t know why I live and die by the number. I know I shouldn’t, but it’s just so easy to get discouraged by a five pound gain when my clothes still fit exactly the same. I think it’s the fat kid in me that just likes to gripe and be the victim.
.-= Jeremy Logsdon´s last blog ..Twittering Again =-.
I weigh myself daily. But I don’t let the number effect my mood or anything. Essentially it’s a guide, a tool like any other that lets me know what’s going on with my body. Is my weight up? Is it water retention? What did I eat that’s causing this? Is it nearing that time of the month? Your weight is part of a snap shot of your health.
There’s nothing wrong with taking one every day.
But you shouldn’t obsess or flip out over them. Your weight is only PART of the whole picture.
.-= chrissie´s last blog ..The End… =-.
EXACTLY. I used daily weigh ins to learn A LOT about my body. I know what foods I eat to make me retain lots of water, I know how my body weight goes up and down around that time of month…. Once I got past putting any worth in the number daily weigh ins were a great way to learn about how my body functions. When there is no judgement on the number you can look at it like a science and learn something.
And yeah… weight is only part of the picture.
You are right, there are many things that are wrong with the scale, and it’s not that reliable. However, I like to weigh myself about twice a month, just to make sure things are “right.” I once gained A LOT of weight over a very short span of time by “losing” the scale in my garage… Of course I should have known that things weren’t right when I all of a sudden only wore elastic band pants…
When I was losing weight last year, the scale didn’t move for a LONG time, but I definitely got healthier and even lost a pant size without any movement on the scale! So you are absolutely right, the scale is not the best way to track progress.
In my opinion, the scale should be one of many ways to track progress. And we should never get obsessed with it…
Happy Wednesday, Mary! :)
.-= Andrea@WellnessNotes´s last blog ..Happy Monday and Weekly Meals =-.
I also weight daily, but I’m careful to do it on the same scale, same time of day, all that jazz. I don’t look at the number as the holy grail of anything, but I like seeing how my day-to-day activities affect my body. It’s true that body weight fluctuates, but I’ve always been able to account for it. For example this morning my scale said that I was 1.5 pounds up from 3 days ago, and I know I haven’t been eating THAT badly, but what I have been eating is lots of carbs and less veggies so my digestion is completely off. Stuff like that fascinates me. I know, I’m weird!
.-= Lauren´s last blog ..Emotions and Eating =-.
That’s not weird. That’s what I did for a long while. I liked seeing the ups and downs and learning why they happened. It’s been helpful for learning about my body and what works. It fascinates me too!!
In other news, apparently I’ve gained 3.8 pounds in the past two days. And I found cat hair in my salad this morning. *sigh* Story of my life, haha. I think it’s just stress. Hopefully…
.-= Lauren´s last blog ..Monday Weigh-in and Shrimp Pesto Penne =-.
Unfortunately, as a WW employee, I seem to obsess about my weight more now than I did when I was losing. Wish WW would have other ways of measuring success too.
.-= TB-Milwaukee´s last blog ..Unexpected Packages =-.
That’s so strange. It does seem like WW puts a lot of emphasis on the scale and nothing else. I’m not completely familiar with them, but they don’t measure success any other way, do they?
Agreed. A scale is a tool, not the thing you want to please. A goal could be that I want to lose X pounds, but why? It’s not just for the sake of losing it, it’s for the health benefits, to look good for that cute girl in accounting, reducing stress, WHATEVER. It’s not just for the sake of losing weight, so keep doing the right things and use the scale as a tool to check whether or not it’s working.
Great post as usual :)
Here’s 4 reasons why your bathroom scales are telling fibs…
1 – On digital bathroom scales, low batteries and faulty AC adapters can be the number 1 cause of scale malfunction and inaccuracy. A scale will perform slowly, or read inaccurately when it has low batteries. A faulty AC adapter can cause your scale to act unstable with numbers “jumping” all over the place. If you’re not sure replace your batteries with good quality ones and check if you find a difference in results.
2 – Not all bathroom scales are created equal. If you have an old spring type “analog” bathroom scales throw it out. It may have been right on the mark when you bought it but over time it loses its accuracy. Go for digital scales instead as they’re more accurate and have other great functions like measuring body fat as well.
3 – If you’ve been drinking a lot of water over a period of time, your body tends not to hold onto much as it knows its in plentiful supply. But cut back on your water intake and you may find your weight creeping up due to water retention, sometimes even by a few pounds.
To undo this, just return to your former water drinking routine and you’ll find those pounds just drop away again.
Also watch your salt intake, its nearly impossible to find any type of processed food that doesn’t contain salt, even sweet foods have in abundance. This salt then makes your body prone to water retention and you look heavier on the scale the next morning.
4 – Glycogen levels can also affect your weight. Glycogen is a fuel made up of carbohydrates, that the body stores in reserve in the liver and muscles. When reserves are full it can weigh up to 3-4 pounds including water. But if you don’t eat as much carbohydrates as usual, your body works from these stores thus making you lighter. Its possible to suddenly go down a few pounds very quickly without even changing your daily activity or calorie intake.
But the opposite is true, start to eat more carbohydrates (your body fills these stores again) and suddenly you’re a few pounds heavier for no apparent reason.
Finally, never, ever, try out bathroom scales other than your own. You may be tempted to try out a friends when visiting the loo but don’t. You’ll only get a different reading, upset yourself and think your scales are wrong or maybe right, if yours say you’re lighter. :)
Great tips Barry!!
I do get disappointed when the scale shows a higher number then I’d like to see, but it is not the end all be all of my existance. It is a powerful motivator & check point for me but certainly not my only one. Taking body measurements, taking stock of how I feel, what I’m doing, what I CAN do, etc… is also important.
I think the scale is so important to many people because it is a very easy thing to track.
Plus, how often are we measured by our weight alone? BMI charts & insurance forms come to mind.
It is easy to get wrapped up in a number, but it is just as easy to use that as the extra push you may need to walk away from that junk food urge & go for a walk instead.
Best wishes,
Lynn
.-= Lynn´s last blog ..Quick measurement update =-.
You are right. We do get measured by weight… especially with BMI. The only thing that does that is insurance. Seriously. That comes to mind. Besides sports where it’s about in shape weight not being overweight, does anything else?
I’m glad you don’t let a number run your life and that you’re focusing on the big, healthy picture :)
When I got my new scale, I “gained” 10 pounds compared to being on the other scale. But now that I use that as my weekly weigh-in, it’s been the new “constant”. I have a habit of wearing the same clothes during weigh-ins though because I feel like it’ll give more accurate results. Do you do the same?
.-= Jess´s last blog ..MARCH (MADNESS) GOALS =-.
Sort of. I wear pretty much the same thing but not always. I like to keep it as consistent as I can with doing it the same time, same place, same clothes and all.
Hi Mary, I haven’t commented before but just wanted to pop in and say a big thank you for your voice of reason and great reflections. I really enjoy your blog
Thank you Tanya!!! Seriously, that means a lot to me. :)
I am a daily weigh-er, and although I don’t live my life by the scale, it is my best accountability partner. I don’t sweat the small, normal fluctuations, but if those fluctuations keep fluctuating up, then I know I need to make some changes and be more careful.
I think your attitude towards your scale is very healthy!
.-= Diane Fit to the Finish´s last blog ..What About Fat Acceptance? =-.
You’ve been doing it a long time. So I’m sure after that many years the fluctuations up and down don’t seem strange to you.
Thanks. I’m trying to get all my attitudes in check and healthy!
Great post. The scale is a tool. It is not everything, or even most things. There is a whole lot more to healthy living than the number on the scale. Thanks for the reminder! :)
.-= Art´s last blog ..Reason to Smile #46 – Windy Roads =-.
The scale is just one measure for me. I weigh myself on the same scale each day & first thing in the morn before I eat anything …. BUT I really pay attention to how my clothes fit too & I have a couple pair of jeans that tell me the truth! :-)
.-= Jody – Fit at 52´s last blog ..Calories In, Calories Out – What is the Truth? =-.
Hi there, new girl here. I actually use the scale everyday as a reminder of what you just discussed. One day it might be up, the next day it’s down. It lets me know that my weight can fluctuate daily so not to sweat it. This works for me, it may not work for everyone. If I ever get to the point where I’m stressing over it, I’ll rethink the every day weigh-ins.
.-= karen@fitnessjourney´s last blog ..My Own Non-Scale Victory =-.
Welcome Karen! I hope you stick around. ;) You have a good system I think, but you are right – it doesn’t work for everyone. Some people just need to ditch the scale.
Love it, love it, love it. I am so glad that you are posting this. I am so glad that you wrote this because I sat here on my ass thinking ‘this week I am going to measure my success by the workouts that I do’. I love it Mary…thank you.
.-= Michelle @ Eatingjourney´s last blog ..Signing Off =-.
Yes! Do it! I’ve been using my workouts as my MAIN measure of success lately and I’ve noticed that I feel soooo much better about EVERYTHING because of it. I love it because it’s something I can control more than weight.
You are so right, sister. We should pay less attention to the scale; after all, it might just be lying to us.
I have to say that i’ve started to weigh less often because i found that the scales would make or break my day!! That is unacceptable. Now i just enjoy my day without worrying about the scale.
.-= suzanne´s last blog ..An awesome day!! =-.
That’s great Suzanne! That’s really why I wrote this post – I know people who weigh in every morning and then let the scale determine what kind of day they are going to have. It’s not worth it.
So very true Mary, all very good points. I do like to use the scale as a guide, but realize that it is not *the* result I’m looking for. Ultimately, when I’m at a weight that’s healthy and sustainable for me, I’ll know it. The scale is just a tool (one of many) that I use to track my progress.
.-= Brandon´s last blog ..Living a healthy and active lifestyle while working a desk job =-.
For my patients, I rarely use a scale. I focus on their waist measurements. The size of your waist is much more important than your weight. This is espeacially true with the so-called “skinny fat” people because their BMIs are within normal range.
Use your waist as your gauge. If your waist is smaller than half of your height then you are good. I’m 6 feet tall, so my waist should be less than 36 inches. I will not say what it is. ;)
.-= Dr. Kal´s last blog ..Best Way To Lose Belly Fat =-.
Kal, I wish more doctors were like you!! Seriously. Doctors have for the most part made the weight focus worse. No one ever thinks of being “skinny fat” and how a smaller waist is a great measure of health.
And come on, why aren’t you saying? LOL
In an entirely serious vein FOR ME RIGHT NOW you can also shove in GOOGLE ANALYTICS there.
never check.
for me always no number is a measure of success—there are simply too too many other barometers.
thank you for all your support of me lately with this crazy race :)
see you soon.
Hehe. I used to check Google analytics every day. Once I stopped and started checking much much less often (um, like once a month?) it started getting much better. Focusing on the every day numbers when trying to be successful gets you nowhere fast.
I completey agree – this is why I use measuring tape only. And down three cm at waist in 2 weeks: which is increadibly inspiring… http://mydailyburn.wordpress.com/
.-= agnesl´s last blog ..Top 10 reasons for why you blame your weight on your mother =-.
Hi Merry,
I think this is a great post, and I agree with you, what the scale says cannot be our only measure of success. I think it is a great tool though. For me, it kind of acts as my compass, it shows me the direction that I need to go.
And though I report my weight every Friday on my blog (although I haven’t been the best at this lately, for time’s sack, I’m not having bad weigh-ins or anything) I don’t let it ruin my day completely if I don’t do perfectly. I just look at the number, and make up my mind: should I make better choices today, or be careful to make good choices like I did yesterday. Simple as that.
Although I must say, I will probably never get rid of my scale. I like my weekly weight-ins. Have a great day!
I am guilty of over-weighing myself. Out of some leftover habit, since im not trying to lose/gain weight. I tend to do it at the gym after a workout, which is generally around the same time each day and the same scale (in undies). Well, I try to not do it every day. Its interesting to see on a Monday though. But youre right..in scale land, you can gain and lose pounds just within a single day..or even within minutes, which is funny and obv not real.
.-= merri´s last blog ..San Diego Trip: Days 0 and 1: Getting our Bearings =-.