You constantly worry about weighing in
When you’re trying to lose weight, it’s normal to experience some hesitation when it’s time for your weekly weigh in. After all, you want to see the numbers go down as confirmation that all of your hard work has paid off. We all want to be rewarded for our efforts, and it can be discouraging when you have done everything right and things still don’t pan out. However, if you find yourself preoccupied with worrisome thoughts of what the scale is going to say tomorrow or the next day, then you might be a little too obsessed with the scale.
You weigh in more than once per day
Weighing in once a week (or even less) is average. Ever wonder why it’s not a good idea to do it more often? Your body weight can and will fluctuate from day to day, and change throughout a single day, too. There is no sense in putting yourself on that roller coaster of ups and downs. In the war on weight, if you become so concerned that you weigh yourself daily or several times a day, you are fighting a losing battle and you will be discouraged. If you feel like you can’t control yourself or stop yourself from weighing in each day, then you could be headed for trouble.
If you know your weight to the nearest fraction at all times
This is a sure sign that you are relying too heavily on the scale. Anyone who can tell you not only how much he / she weighs each day, but measures their weight loss to the nearest quarter of a pound is probably weighing in too often. There is nothing wrong with wanting to see a lower number on the scale, even if it’s a quarter pound lower, but remember that weighing in is more about trends (an average decrease or consistency in weight over time).
The scale determines your mood
When the number is down, you step off the scale feeling alighted and have a spring in your step all day. When the number goes up (or stays the same when you expected a loss), you feel depressed or deflated, this is the saddest situation of all to let the scale dictate how you should feel. How would you feel about yourself if you hadn’t weighed in that day? What other ways would you determine your self-worth if weight didn’t exist?
If any of these situations sound familiar to you, it’s time to scale it back.
Instead of letting the scale alone determine whether you’re a success or failure, use more reliable measures to determine your progress.
Weight loss and lifestyle change shouldn’t become a damaging cycle of depression and self-hate, remember the reason you decided to lose weight, it was to feel better and live a healthier life.
Start to enjoy exercise and eating right… do things that you enjoy like going to the park with your kids or take your four legged friend for a walk.
The scale should be used as a gauge, don’t go overboard and give too much credence to this one measurement.
Let the inches that you are losing and how you feel both physically and mentally be your gauge on success.