I woke up Monday and I weighed myself. I am trying to track my progress a little and decided to weigh myself on Monday mornings. I lost 1.1 pounds in one week. Not a lot. The old me would be really upset by this, and that is why I debated weighing myself at all throughout my fitness journey, however I ultimately decided to face it head on.
The “new me” decided to give myself grace. The scale cannot tell you how well you did eating healthier for a week, and finding time each day to move. The scale cannot tell you your worth, it cannot tell you how much muscle is beginning to form after you decided to mix in a few strength workouts with your cardio. The scale should NOT be your only measurement of success- in fact, it shouldn’t be a measurement of success at all.
The scale is simply a way to track your weight. It alone does not track your progress, you must think about the hard work put in the week before. You must think about how much better you feel, physically and mentally.
Attaching a number to yourself can be dangerous. Even with my new mindset I keep replaying over and over in my head the fact that I only lost 1.1 pounds. We must remember: the scale fluctuates with many things. The time of day, how much salt was in your diet, the time of month, etc are all factors that can contribute to a different weight.
“Be your own reason to smile.”
-anonymous
Also, getting in the mindset of “rewarding” yourself with bad food when you lost a few pounds or restricting yourself when you’ve gained can lead to eating disorders. Weighing yourself everyday will not effectively track your weight loss and can lead to obsessing over the numbers, which again can lead to disorders. You are worth so much more than statistics or numbers.
Rather than focusing on numbers, we must continue to think of how moving makes us feel, not only physically, but mentally. Exercise lessens stress and releases endorphins! So, if you’re like me, while you’re working out you’re counting down the minutes until you’re done- but when you’re finished you reap the benefits of the endorphins and feelings of success!
So next time you step on the scale, remember that the numbers don’t define you. How you feel mentally and physically defines you- and those are somethings you can work to change. When you continue to honor your body by showing up each day and moving, or by choosing a healthier meal, the number on the scale will change eventually and it will just be an added benefit.
“Exercise keeps me occupied, which is good for my mental health.”
Gail Porter
I will say, though, if stepping on the scale causes you stress or grief then don’t step on the scale. Track your progress in other ways. Photos, a mood journal, being able to run a bit longer or lift a bit heavier are great non scale victories and can track your strength progress! Most importantly, don’t forget to congratulate yourself on actively taking a step towards a healthier lifestyle. The journey isn’t easy, but it is worth it.
Wannabe Fitness Enthusiast 
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