I’ve been in the groove of posting new workouts on Wednesdays. It’s something I plan to continue, but no new moves today. I enjoyed a new-to-me workout yesterday, but Miss Tina deserves the credit for the swingin’ sweat sesh. I completed five rounds of this CrossFit workout, followed by a quick dumbbell set. Holy moly — 225 kettlebell swings and 100 push-ups make for sore arms!
Instead of focusing on weights today (tonight/tomorrow), I have a different weight on my mind… my weight.
A couple of weeks ago, I checked in on my 2013 Aspirations. While I’ve accomplished some, ditching the scale, is one I have yet to make progress with… zero, zilch. There have been periods since January where I didn’t date the scale as frequently; we’d see each other every week or so. The number fluctuations were minimal, normal is more like it: strong thighs made from barbell thrusters and toned triceps stood on the electronic measuring tool.
Then, with a decrease in intense exercise, I began to notice “lighter” numbers. I was pleased with it, too, as I didn’t feel it was an intentional effort. The smaller number triggered more frequent dates with the scale. It felt “too good” to be true.
Here I am – vulnerably making public – that I’m stuck in a bad relationship I want out of. If only I could tell myself that that darn number is not symbolic of my worth, that my real boyfriend will love me 0.8lbs. heavier on Thursday and 1.2lbs. lighter on Friday. If only I could convince myself that my capabilities are not determined by my gravitational pull; that my potential and talents are valid regardless of what size jeans I wear. If only I could assure my anxiety that carefree days are possible without a morning weigh in.
I’ve had enough of this twisted relationship. I know I’m not the only one who has tried to “kick the can” and quit said unhealthy habit. So, for me and for you (if you need it), I have a few tips to help break-up with the bathroom scale.
1. Get the scale out of site (out of mind)… better yet, throw it away! For some, the best method may be to quit cold turkey. Have someone hide the scale from you, or if you really want good riddance, chuck it in the trash/donate it.
2. Schedule scale “dates”. If #1 is too daunting, set a goal for yourself to only use the scale on specific days. Depending on your relationship, set a date for every other day; then, once per week… then twice a month, until maybe you get to the point of a healthier once a month visit. Perhaps, eventually, the only sight of the scale will be at the doctor’s office, once per year!
3. Change your routine. For me, weigh-ins are first thing in the a.m., stark naked. When my relationship “gets rough”, it becomes routine; one tip is to change up your routine, so it doesn’t evoke the habit. Do a five-minute workout or yoga sequence instead — your body deserves the TLC.
4. Focus on fit. How do your clothes fit? Is the scale showing a slightly larger number, yet your slimmer waistline requires a belt these days? Feeling confident in your wardrobe should be the goal, as should feeling proud that you ran longer or faster, or that you were able to lift heavier weight than you did a month ago.
5. Keep a journal. It’s common knowledge that the number on the scale is a poor measure of health. Rather than giving power to the scale on how you feel for the remainder of the day, keep a journal of your physical and emotional feelings — was I tired, energetic, happy, bloated, sore from that workout, etc.? Don’t let a stupid measuring device determine the happiness of each innocent day.
Past Body Image Posts:
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What kind of relationship do you have with the scale?
What are your tips for ending an unhealthy relationship?
Loving Myself Through A New Chapter of Life
3 Ways to Love Yourself
Rehab v. Training
Dear Body
Exercise of Late {& a birthday!}
Story of my life lady…it’s so stupid how 1lb up can totally screw your whole mindset for the day and 1lb down can mean I’m living on a high and with body confidence until my next scale visit. It’s sad…and I wish I had a healthier relationship with the scale too…thanks for writing that and allowing me to relate.
If I get back in the habit of checking my weight on the scale, I will do it multiple times a day to see how it changes and do it everyday. But for the past few months (since about March), I have not stepped on a scale and I am so much happier. I DO NOT want to know the number, I DO NOT care!
Woohoo – congrats!
Love this post. Thank you for sharing your feelings and these great tips. It’s comforting to know that I’m not alone in this situation because I totally can relate! I try to remind myself that it’s just a silly number, but weighing myself in the morning has become a routine (that I’m trying to break) and the number seems to have a large effect on my mood. This week I got on the scale on Monday and was not a huge fan of the number (did I gain muscle or fat?!), so I vowed not to return for a week. So far so good!
I ended my abusive relationship about 3 years ago! I just had to throw the bad boy it. I just couldn’t have a number have that much control over my happiness and self worth. I still get anxious when I have to get on the scale at the doctor’s office because I know the results will effect my day more than it should. The fit test is great! You can also tell by your energy levels!
Great tips. The scale can play with your head so much… it’s better to leave it out of your life!
I grew up without a scale. It was the best thing my mom ever did for me. In college, my roommate had one and I got obsessive with it. Since then, I have never bought my own. You just have to get rid of it. It will be freeing, you have no idea. If it’s in your house, you will use it, even if you tell yourself that you won’t.
You are obviously in shape and beautiful and don’t need to worry about your weight. If your clothes start feeling tighter, use a friend’s scale to check. You are right, you are so much more than your weight, don’t forget it!
I used to be one to adore the scale because I was just addicted to seeing the numbers go down. I used your #2 technique to ditch the scale, or at least reduce its appearance in my life. I do weigh myself to make sure I am not LOSING weight, instead of hoping the numbers are down. I am finding I feel stronger, so when I see the number go up, I just convince myself it’s muscle!
good luck with breaking up with your scale! there are so many other ways to show improvement and success!
Yep, we’re totally on the same page! I used to be a daily weigher, then as I found a healthy eating/exercise balance, I found I no longer needed to see the number on the scale because I felt good in my clothes. I didn’t mean to break up with my scale completely, but when the hubs and I were deciding what items were worthy of making a cross-country move, my somewhat tarnished, clunky scale didn’t make the cut. Be patient with yourself. Focus on the things that will give you more confirmation and pride than a scale ever could, like doing fun workouts and enjoying healthful, delicious foods! xo
:) :)
I think it’s so important to ditch the scale! A lot of the time when people are trying to eat healthier/get fit, they wind up gaining weight because of new muscle mass, yet they look so much better & shine with much more confidence!
i definitely agree with #4–focus on fit. so many women just focus on the numbers and won’t buy something because of the size that it is labeled. focus on how your current clothes fit and buy clothes that fit you right now! not the size you want to be!