It’s time for your weekly weigh-in and you are sure that you have lost some weight. You have made healthy choices for breakfast, lunch, dinner and snacks. You have even been more consistent with your exercise than normal. You take a deep breath, close your eyes and step on the scale, your heart skips a beat…you brace yourself, open your eyes and…your heart sinks into your stomach and you clench you fists. Your weight is up by a pound since last week!

As a result, your mind is filled with negative self-talk. You feel worthless, frustrated and tired. You don’t know when or how you went wrong. You are on the verge of giving up and going to McDonalds.

But wait, we have all been there. You are not alone. Take a moment before you start binge eating and consider this…why should a number on a scale make you feel so nervous- and then so painfully defeated when the result isn’t what you wanted? Why should a number of a scale ruin your day and make you say terrible things to yourself that you would never dream of saying to a friend?

We have all been sucked into the drama surrounding a scale’s numbers and it is easy to see why. The scale is appealing because it shows instant, tangible results of how you are progressing. However, it is easy to get too attached to that number and you might start to define yourself based on what your morning weigh-in says. What’s worse is, that number you are so attached to might not even be an accurate gauge of your true progress! Your body is a complex machine, depending on fluid shifts, hormonal changes, when you last ate, how much sodium you’ve ingested and multiple other factors, your weight could fluctuate by several pounds in a single day.

So, the next time you weigh in and the number of the scale is not what you want it to be, step off, take a deep breath and remember this: The only thing the scale can tell you is the amount of force that gravity has on your body at any given moment.

It can’t tell you:

- How much better your clothes are fitting

- How much water you drink every day

- How fast you can run

- How many times you worked out in the past week

- How motivated you are

- How much your blood pressure/cholesterol/blood glucose numbers have improved

- The status of your relationship with food

- How hard you work

- How much easier it is to carry your groceries since you started working out

- The number of steps you take per day

- How many times you’ve passed up a treat for a healthier option

- How far you can walk/run/bike/etc

- How many inches you’ve lost

- How much knowledge you’ve gained about healthy living

- How much weight you can lift

- How many challenges you have overcome

- The number of medications you’ve been able to stop taking since getting healthier

- How you have inspired others to join you in embracing a healthier lifestyle

The list goes on and on - seems like that number on the scale doesn’t really mean all that much once you gain some perspective. The next time you weigh in, take the number with a grain of salt. Never let the number of the scale become the only measure of your worth. Make healthy choices, be consistent and trust the process.


“Thank you Kim at Dresden Specialty Clinic, for helping me change the battery on my hearing aid even though I had never been seen at the clinic before.”