I'm creating this thread at the suggestion of @try2again
on another thread. <waves>
I learned back in the day that a specific weight on the scale is actually a pretty ineffective goal, because you don't have complete control over it during a short period of time. Typically, the advice for creating effective goals involves a time frame, but the weight isn't going to come off on schedule. And this is often why people lose their will, because waiting for a month for the scale to react to your effort can be demoralizing.
The fix is to make your goal = the process. Log every day. Hit your calorie goal. Document the bad days. Hit a number of steps. Spend 10 minutes on the bike. Eat a specific number of vegetable servings. Whatever actions you are taking to get into a deficit, make completing those actions the goal, rather than focusing on the lbs per week. Check off the behaviors, which are the things you do have complete control over.
As a short woman with only 15-20 lbs to lose, I simply couldn't do a big enough deficit to lose more than 0.5lbs per week. And that small amount can easily hide behind water weight fluctuations, undigested food, and other normal fluctuations. If I had been hanging on the scale, focused only on that number doing what I wanted it to do, I never would have made it. Instead, I focused on my behaviors - hitting my calorie, protein, and fiber goal. Getting 8,000 steps. Sticking to my workout schedule. That's what got me through
I wouldn't say don't look at the scale, but look at the scale as data, and your successful actions as the goal. Nothing works for everyone, but if the scale is driving you nuts, you have options!