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How to Manage Ups and Downs on the Scale

Women, whether needing to lose weight or maintaining a healthy or even thin body size, often share one thing in common: the battle with the scale. Stepping on the scale can lead to joy or to self-loathing, depending on what the scale says. And this event can replay itself each morning, each week or even several times a day. It’s as if the scale has become a symbol of success or failure, and the way that women react to what the scale says can lead to self-sabotage, unrealistic expectations and misery.

If you battle with this issue, you’re clearly not alone. This article will attempt to help you learn to better manage ups and downs on the scale. Instead of the scale becoming your best friend or worst enemy, you can learn to put some perspective around it and recognize it for what it is – a tool that measures body weight at any given point in time.

* Put the scale in its proper place

Have you ever wanted to let a bossy friend have it, and put her in her proper place? Well, it’s time you actually take action and do the same with your scales. Make a decision to stop putting so much importance on what the scale says. Is it really that simple? Yes and no.

Depending on how unhealthy your relationship with the scale is, you may need to gradually redefine how you use the scale and react to its results. For millions of women, sadly, their moods for any given day can be dictated by what the scale says that morning. If the results are favorable, they feel a sense of energy and continued commitment to diet and exercise. If the results are not what they hoped for, they turn to self-flagellation and feelings of failure. For other women, their reactions to the scale may be somewhat milder – but still along the same general themes.

It’s time for you to stop this kind of behavior. Tell yourself that the scale is a tool, one that will show your weight at any given moment. But you must not allow its results to define you. The results will give you an indication if you’re gaining or losing weight. But think about it. Don’t your daily choices and behaviors also indicate this type of thing? Are you exercising regularly? Are you eating balanced meals, or are you indulging every chance you get? Do you stop eating when satisfied, or when the plate is empty even when you know the portions are too large?

Once you admit to yourself that many factors come into play as to how you feel about yourself and your choices, you can better put the scale in its proper place. And gaining that perspective is critical in managing your ups and downs on the scales.

* Do not weigh more than once a week

Once you accept that the scale is simply a tool, learn to use it wisely and effectively. Many nutritionists and health experts recommend that you weigh no more than once a week, at the same time of day. First thing in the morning tends to work best. By weighing once a week only, you’re able to gauge the general direction your weight is going. Keep in mind that some weeks you may eat the right amounts and exercise enough but still gain a little. That can simply be due to water weight or fluid retention, which happens at various times.

Step on the scale only once. Record what you see. Spend a little time reflecting as to whether the results are going in the direction you want. And use the results to make minor modifications in the coming week, if necessary. That’s it.

By putting the scale in its proper place and by not weighing too often, you can remove some of the emotions that erupt when stepping on the scale. And by doing this, you can gain much greater peace of mind and perspective, both of which will contribute to better well being.