The scale tends to be the tool most turn to as a marker and indicator of dietary and lifestyle plan success. Sadly, with a limited understanding of what it means to lose weight and be healthy, it can easy to develop a love-hate relationship with the scale.

You might look and feel better or your pants, which had not fitted for a while, do now, and yet, the number on the scale didn’t budge. Obsessing over measurements can damage your efforts to lose weight and is one of the reasons why people, even the most disciplined, simply give up.

It’s important to develop a positive, non-judgmental reaction towards the number on the scale. The scale may help you check your weight loss progress, but it fails to paint the whole picture with regards to your size, health or body composition.

What Is a Scale?

The weight scale or “bathroom scale” as we commonly call it, is a tool that measures your weight in kilograms or pounds. Technically, it measures with what force gravity is pulling on your feet.

It has various uses, for example, in health care settings, weighing scales help medical practitioners provide the right medication dosages to patients depending on their body weight

However, in weight loss centers and most homes, it allows people to track the apparent success or lack thereof, of their weight loss program. If the actual number on the scale goes down, you generally assume that you’ve lost weight. If it goes up, you’ve gained.

When following a ketogenic diet, or any eating program for that matter, it is important to understand and measure your weight as this will play a role in determining your optimal macronutrient ratios.

There are two types of scales generally available — the analog (dial-type) scale and the digital scale. Digital weight scales provide more accurate and consistent results.

How to Use a Scale?

Using a scale is simply, but it is important to do it correctly for accurate, consistent results:

Put the scale on a flat surface.

Surfaces that are best for bathroom scales include hardwood, ceramic, or tile. Avoid placing the scale on a carpeted surface because this leads to inaccurate readings. Even surfaces keep the calibration stable.

Stand on the scale.

Get up on the scale. Make sure to stand in the center of the scale and distribute your weight evenly on both feet. Put your hands by your sides — not against the wall.

Wait for the reading.

If you use the dial-type scale, you’ll get an immediate reading.

For best results:

·      Weigh yourself at the same time of the day- In the morning, before breakfast, is an ideal time because your stomach is empty.

·      Wear the same type of clothing- Results may vary if you wear shorts and a t-shirt today but wear jogging pants and the same shirt the following week.

·      Use the same scale - Not all weighing scales say the same thing. The scale at your fitness center may reveal a result different than the one you have at home.

Gravitophobia & Fear Of The Scale

Scale phobia and fear of getting on a scale are real because emotional buttons get pushed when facing your own weight. Oftentimes, this fear results from many other fears.

Dislike of Confrontation

You know, the truth can be painful especially if you’ve already told yourself that it’s going to hurt. It can be challenging to manipulate the results on the scale. If you’ve eaten a whole chocolate cake yesterday or you’ve had a lot of salty foods, that’s probably going to show.

Definition of Worth

Simply because numbers on the scale fluctuate, does not imply you are a failure in any way. Weight loss is a bumpy journey. Lasting weight loss isn’t as simple as cutting down on carbs or exercising five days a week. Every journey is unique. You’ll experience many successes, but also setbacks and a lot of twists and turns.

The Final Evaluator

The scale isn’t the only thing you should turn to when evaluating your physical fitness. Your weight says little about your flexibility, strength, agility, and body composition. This is especially true if your goals include positive health changes .

Becoming Comfortable with The Scale

Developing a healthy relationship with the scale is a powerful weapon for achieving your goals. A balanced view of the scale will save you from unnecessary disappointment, frustration, and reverting back to old, unhealthy habits.

It is important to address and end your emotional affair with the scale and treat it as a useful tool to propel yourself forward.

 Understand Factors Impacting Weight Fluctuations.

You should never entrust your self-worth to the number on the scale. Why? From a scientific perspective, a lot of things can cause weight changes — yes, your weight varies minimally throughout the week.

Here are some of the factors that cause regular weight fluctuations:

·      Sodium - When you include carbohydrates combined with sodium in your diet, your body retains water. Since your body now holds more water, you will see a temporary spike in your weight. This is important if you have digressed from your low carbohydrate plan or have eaten more processed foods in the previous few days.

·      Menstruation - You can expect your weight to increase up to 5 pounds when you’re menstruating. Fluctuations in your hormones estrogen and progesterone can cause your body to accumulate water.

·      Bowel movements - When was the last time you had a bowel movement? Infrequent bowel movements affect your weight. This may explain why after you have a poop, you feel “lighter.”

·      Water intake - It makes sense to weigh heavier when you’ve just had a liter of water. The volume of fluid you drink can show itself on the scale. This is clearly temporary. The same thing goes when you have a heavy meal.

·      Daily fluctuations - Weight also tends to be higher during the start of the week (Sundays and Mondays), and decreases as it approaches the end of the week, with increases starting on Saturday.

Fat and Muscle Weigh the Same

A common misconception is that muscle weighs more than fat. The truth is that while muscle and fat differ in density, they have the same weight. This can lead to frustration if your primary goal is to see the number on the scale decrease.

Muscle occupies less space than fat. This explains why one person who looks slim while another who looks thicker may weigh the same.

If you see the same number after weeks of following a healthy weight loss plan, put the scale aside and consider alternative ways to check your progress.

Alternative Feedback

You already know that the scale is an unreliable tool when it comes to tracking your fitness progress. There are many alternatives:

·      Progress pictures - Document your fitness journey by taking a few photographs once every 2 weeks. If you don’t stop your efforts to get fitter, you’ll be surprised at the changes you’ll see in your pictures. I would recommend taking a picture at the same time of the day, using the same pose for consistency.

·      Your performance - Are you more energetic now? Can you go up the stairs without feeling exhausted? Are you able to lift heavier weights or ride longer on the bike? Your personal experiences will help tell if you’re on the right path.

·      Clothing size - If you’re losing clothing sizes but the scale hasn’t budged, it still means you’re making progress. Again, a pound of muscle and a pound of fat weigh exactly the same. Stop letting the scale mess up your mind and pay attention to how your clothing feels.

Realistic Goals

Goal setting is important for achieving results. Setting greater weight loss targets leads to increased effort and better results.

A good way of meeting your long-term goals is to break them down into smaller steps. Make sure that these steps are attainable. If you feel like adjusting them, don’t hesitate to do so. Remember that fat loss and the road to health is a journey.

Manage Expectations

If you keep doing the same thing, you can’t expect the results to change. You have to be honest with yourself about your habits — they might be the reason why you’re not seeing major changes on the scale.

Perhaps you can optimize your low carb plan by assessing your foods for hidden sugars or revisiting your protein goals (you may not be getting enough). Perhaps you’re sitting all day. What creating time for movement? Change your approach to weight loss if you need to, but don’t let minor setbacks deter you from your path.

Summing It Up

The scale won’t give you the best weight loss results if you obsess solely over those numbers. It is important to remember that the scale goes up and down for normal reasons such as hormonal changes during menstruation or your water intake. Consider different ways to measure your progress. Lastly, be realistic with your goals.