The Scale: Your best friend or a dagger to your heart.

Depending on which side of the scale you land, the number that shows up can determine how happy and confident you feel about yourself. For some women, stepping on a scale is a ritualistic practice meant to keep them grounded and living in reality. To others, it’s a necessary evil that determines overall success or failure as a human being. If you’d like to break up this abusive relationship, keep reading to learn how to drop the weight of the scale with 3 easy mindsets.

My day to day relationship with the scale was abusive and destructive.

My scale felt like it was attached to my body, and it certainly felt attached to my identity and self-worth. It’s not easy to practice self-love when I depend on a scale, a piece of metal, to tell me if I’m ok or not ok.

What is your relationship with your scale like? Does it make or break your day? Can a number determine your mood?

I’m not sure where I originally learned that the scale should define my worth. I’m guessing it was partly family messages as well as the constant bombardment we get in society that we need to look a certain way to be desired and loved. Luckily I was able to completely change that relationship.

And what about in school? Girls are starting younger than ever to compare their bodies to each other which includes but is not limited to what they weigh. Positive body image is very hard to come by for girls and women of all ages.

Whether weight loss is seen as positive or negative in our society, it can be quite damaging to attach your worth to the scale.

How do you feel when you step on the scale? Are you even aware of your own weight loss scale mindsets?

If you’re like me, stepping onto that shiny metal rectangle used to make my heart stop and my body tense up. My bathroom scale had the power to tell me whether I was good enough or not. When it comes to losing excess pounds, I personally have seen the scale go up and down frequently. The ups and downs on that scale are truly exhausting aren’t they?

If the scale has power over your mood, the quality of your day or the connection you feel with others, it’s time to dig deep into where your worth really comes from. If your worth is tied to losing weight, it’s time to dig a bit deeper.

You were made in the image of God, you are a unique and beautiful creation, and losing weight should not define your worth. Look inward vs outward. Ask yourself, “who am I as a person that has nothing to do with losing weight or what I look like?”

Start focusing and detach losing weight from your worth. Seek a more positive way to recognize your own value as a person.

You are who you truly are, regardless of what others may think about it. You don’t have to care what anyone else thinks about you since your internal self is constant and does not rely on things like your weight, the color of your hair, your pants size, or the kind of automobile you drive.

Those are all external factors that may or may not occur. Every day, regardless of what has happened in the world, you are who you are on the inside. Stay connected and pay attention to that and the scale loses its influence over you.

So how do I achieve my fitness goals, lose weight, and not depend on the scale?

The first step is changing the negative mindset that your body determines your value as a human being.

The second step is working on building self-esteem from the internal qualities that you acknowledge.

The third step is practice. It’s not easy to unlearn years and years of destructive messaging, but it’s possible.

When you work on detaching your weight from your worth, you can live a life more at peace with yourself. You don’t have to be perfect, and you don’t have to have the “perfect body”.

But what if I still want to track losing extra weight?

When weight loss is your primary goal, you set yourself up for failure because there is no endpoint to weight loss. Once you drop weight in one area, the rest of life’s problems still exist.

However, if weight loss is your primary goal for this new year, you might find yourself feeling you need that scale to achieve your fitness and health goals. If that’s the case, then I invite you to set some mindsets for yourself to make your weight-loss journey more sustainable and less dependant on a piece of metal. scale

Ready for the good news? Here are 3 mindsets to drop the weight of the scale while still being able to lose weight:

  • 1. Don’t let body composition define you.

First and foremost, weight loss should not be the goal. There are so many ways to measure your success when it comes to your physical health. How are you sleeping? How is your energy throughout the day? Are you experiencing joy in your life? In addition, a number won’t need to define you when you know who you are as a person.

The core of who you are is determined by your heart and soul, not that number that pops up from a piece of metal! Make a list of who you are internally and keep it in front of you until you have a new positive mindset. This will not happen overnight. But it will help retrain your brain to focus on the things that matter when it comes to your worth and not just your weight. Life has to be more than a number on a scale.

  • 2. The number on the scale is just ONE data point when it comes to weight loss.

When you’re fixated on the number on the scale, you are only getting a snapshot of one day. What about the other 23 hours and 59 minutes? Your weight can fluctuate for a million different reasons – from what you ate that day to how much water you consumed. A number cannot illustrate your entire fitness journey.

Hormones, exercise, and sleep all are important factors to be aware of. A number does not have to have power. It can simply be information that gives you data as you pursue long term success in your life.

  • 3. Step out of your comfort zone. Look at the deeper issues.

This is a big one! When you are solely focused on the number on the scale, you can lose sight of all the other amazing benefits that come with physical activity and having healthy eating habits. Rethink rewards!

Think about how your body feels when you’re active. Are you more productive at work? Assess your relationships and how connected you’re feeling to the people that matter in your life. Interestingly, you probably will choose healthy food when you don’t fear the shame of the scale?

In addition, notice your stress levels as well as your energy levels and how you’re feeling emotionally. How do your clothes fit? Be more aware of your negative self talk and transform that to positive self talk. All of these are important wellness tips to consider when it comes to your self care and weight loss efforts, which is so much more than a number on a scale!

See yourself and a healthy weight in a whole new light. This mindset makes all the difference for a happy life.

When you can start to see your health in a new mindset you will be on your way to dropping the pressure and shame of the scale for good. Overall health is much more than just diet, eating patterns, exercise, and a scale. You’re on your way to becoming the best version of yourself. Won’t that feel amazing?

The irony is that when you can get rid of the negative thoughts, your body will be freer to shed the pounds it no longer needs. Your body carries this excess of attributing its value to the scale. Once you are able to detach from and find value in what matters, the pounds that no longer serves you gets released.

Lesley Goth,PsyD is a mindset coach who has created an on line weight loss program. In this 11-week intensive, Lesley teaches women healthy habits, looks deep into the mental aspects that keep women stuck, and help them get rid of the diet/quick fixes that don’t last. In addition to getting rid of the self-destructive thoughts, Lesley teaches new, healthy, and positive mindsets, and helps women see all that life has to offer. If past dieting efforts have failed you and you’re ready to go in the right direction toward a healthier lifestyle, you can contact Lesley here.