How to use the scale to motivate your weight loss goals and stop feeling shame, guilt and hopelessness

Photo of someone shyly standing on a scale

You can’t manage what you don’t measure.

Peter Drucker

The scale gets a bad wrap. That’s primarily because so many of us have a bad relationship with the scale. We’ve allowed ourselves to think and feel so many incorrect things about the scale.

The truth is the scale is simply a great accountability partner. It doesn’t lie. It doesn’t give you unsolicited advice.

The other truth is you need to track many metrics if you’re on a mission to lose weight or shirt sizes.

Stepping on a scale each morning keeps you accountable. But, instead of allowing your thoughts to make it mean something it doesn’t, you can choose to be curious.

The scale is down. Hmmm, what could that mean?

  • My hard work is paying off.
  • I ate well yesterday.
  • I had a good workout yesterday.
  • I’ve been good this week, and it shows.
  • I’ve limited (salt/pork/sugar/alcohol) and I can tell the difference.
  • I’m eating properly so my body is letting go of the stored junk & fat.
  • I’m the incredible shrinking person.

The scale is up. Hmmm, what could that mean?

  • I am gaining muscle.
  • My body is retaining water to heal all the muscles I killed at workout.
  • I had a fun celebration last night and today I’ll get back on track.
  • My body is so surprised I’m crushing it, it doesn’t know what to do.
  • I didn’t drink enough water yesterday.
  • It’s my time of the month!
  • Fitness is journey and no matter what, I’m enjoying it.
  • The scale is stupid, but I’m awesome.
  • Okay, apparently my body swells when I eat (dairy, tomatoes, beef, pork, insert-your-findings).
  • I’ve been off this week and it shows. It only takes one day to get back on track.
  • .01 pounds counts!

You can choose to see your fitness journey as a science experiment. You’re seeing what works for you and what doesn’t. You’re curious, no critical. You’re engaged, not negative. Most importantly, you won’t stop just because you find new information. You’re going to keep going!

Alright, let’s work through each of these ideas on our printable.

I am a beautiful, awesome person regardless of what this scales says.

You’re awesome before you ever step on the scale. And you’ll be awesome after you step on the scale. You’re beautiful and lovely just the same. The scale has no bearing on that. It is separate information.

Related: 5 Minutes to Feel Better (do this today!)

This scale is just my accountability partner, it tells me basically what I already knew.

Okay, if you had a bad day yesterday, you’ll know that the scale will report it. If you had a good day, in most cases, the scale will report that too. The scale is your accountability partner. It shows up, everyday, telling you truth! You should show up curious about what the scale reports. What could make it say such things?

The number on this scale has nothing to do with my value as a human. It’s just math.

It’s important to compartmentalize your weight and your value as a human. REGARDLESS of what the scale says, you’re an awesome, loving, creative, caring, kind person. All the scale has to report about you is the weight/mass/stuff that informs your gravitational pull on the Earth. Do not conflate the two!

Regardless of what this scale says, I know I’m putting in the work and I won’t stop!

We have this idea of red light action from our coach Brooke Castillo. Consider your trip to the grocery store. Each time you drive to the grocery store, you’re confronted with red lights. On that drive, you don’t say, “Oh, a red light. Guess I’ll turn around and go home.” No, you accept the pause but you keep going toward your destination. Your fitness journey needs to be the same. Even if you experience a pause or red light, you will keep going. If you commit to keeping going, no matter how slow, toward your goal, you’re guaranteeing your own success!

Related: Don’t eat food you hate

We want to offer you a free printable to hang over your scale. Weighing in each morning has been proven to help with weight loss, so we want you to get over allowing the scale to make you emotional. Use these scale affirmations to help!

If you need help & don’t want to do it on your own, let us help! We provide 1-on-1 in person & virtual personal training & weight loss coaching! Fill the form out for more info!

Ideal Balance is The Life Coaching Facility in Navarre, Florida that focuses on Fitness, Family & Finance. We help our clients create the discipline & habits they need to strip off what’s holding them back from living the life God created them to live. We work with clients in 1-on-1 sessions in person, virtually and in small groups. We offer life coaching, financial coaching, health coaching. We also offer personal training and home organization locally here in Navarre, Florida.

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