I make it a point to set realistic and achievable expectations with all of my clients. We set goals together, and we also establish the measures of progress along the way.

One of the most common goals clients have is to “lose weight”, but I have found that this actually translates to wanting to reduce body fat and build & maintain lean muscle.

For most of us, dropping pounds on the scale does not always equate to a change in body composition, nor does it necessarily improve health markers.

The truth is, “losing weight” doesn’t help us arrive at our goals. It can actually muddle the process.

The scale will measure quantity, not quality.

The scale creates arbitrary goals that don’t indicate increases in strength or improvements in overall health. It does not distinguish between muscle that you’ve worked hard to build, water content, and body fat.

With regular strength training, proper hydration, and a balanced diet that supports activity and muscle retention, the body will gradually change in composition. Body fat will reduce, while muscle growth is supported. This might mean that the scale stays exactly the same, or only changes slightly.

These changes will be obvious in other ways, such as in measurements, increases in strength, and the way clothing fits. One of the first things I have clients do is to identify the way certain clothing fits, and to choose an item or two to act as a measure along the way. Maybe it’s a jacket they love, or a work uniform that is worn often. [Note: Jeans from high school do not count. Our bodies will not return to the size they were at 16- we are meant to grow and evolve!]

Thin does not necessarily = healthy

Having a specific weight goal is likely ignoring many other important markers of success. Being thin or weighing less does not always equal overall health. There are so many factors beyond someone’s body size that come into play.

Intentionally under-eating as a means to reduce weight often creates a host of issues like vitamin deficiencies, metabolic changes, and can lead to additional disordered eating tendencies.

More important factors of health: mental health, balanced hormones, gut health, blood pressure, cholesterol, blood sugar, etc.

Weight will fluctuate daily, and it’s completely normal

There are so many factors that affect our weight from day to day. On any given day, body weight may fluctuate anywhere from 1-5lb based on salt levels, water retention, waste in the body, and the state of our hormones. This is especially true for women.

This also means that a heavy meal could increase body weight slightly, but that does not equate to gaining body fat. [Note: you cannot put on pounds of body fat overnight. Similarly, losing 5lb in a week from under-eating does not equate to permanent body fat loss.]

The scale creates an unnecessary attachment of value and emotion.

No matter how well trained and educated someone is on the important signs of progress, the number on the scale can still ruin the day. Our culture has conditioned us to let the number on the scale dictate our self-esteem and control our happiness.

In reality, that number is just a small data point to track among other more important ones.

More focus should be put on:

• Increased energy levels
• Changes in physical measurements
• The way clothing fits
• Feeling/moving better
• Strength gains
• Improved health markers
• Consistent habits that support a health lifestyle
  

Is it necessary to throw out the scale?

If the scale causes stress and anxiety and continues to undercut other factors of progress, then yes.

If you choose to keep it around, then remember that there is no need to weigh yourself daily. Prioritize other measures, and keep a journal of wins along the way.

Celebrate progress, no matter how small, and keep the scale on the sidelines. You are so much more than just a number on a scale.