How do you get over scale obsession?

Jozzmenia
Jozzmenia Posts: 252 Member
edited November 30 in Health and Weight Loss
Ok so I never used to obsess over the scale, but i did this weight loss challenge at my gym, and I would do weekly weigh ins, and I would want to weigh at home to make sure I had lost beforehand, then started weighing like daily, then nightly, then obsessing over it because of all the fluctuations during the day and it'd driving me nuts. I want to just stay off the scale for like a month because I'm on track with eating and workouts and I'm pretty sure I'm building muscle since I've been doing some form of weight training almost daily. How do you avoid scale obsession or get over it?

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    I weigh once in the morning and then immediately (as in don't even get dressed, just turn 90 degrees toward the sink) chug down two glasses of water. Once I've done that the weighing conditions are not comparable so there's no point in weighing myself again until they are.
  • Jozzmenia
    Jozzmenia Posts: 252 Member
    so you DO weigh every day? I've heard that's not good either because weight can fluctuate. i feel like if you're doing some form of strength training it can drive you bananas to lot lost as fast as you want. i'm used to doing cardio and low carb only and losing weight fast. I feel like the right way takes so long lol even though I'm happy with changes I'm seeing.
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    Jozzmenia wrote: »
    Ok so I never used to obsess over the scale, but i did this weight loss challenge at my gym, and I would do weekly weigh ins, and I would want to weigh at home to make sure I had lost beforehand, then started weighing like daily, then nightly, then obsessing over it because of all the fluctuations during the day and it'd driving me nuts. I want to just stay off the scale for like a month because I'm on track with eating and workouts and I'm pretty sure I'm building muscle since I've been doing some form of weight training almost daily. How do you avoid scale obsession or get over it?

    ....there you go
    Put it away.
  • Kaitou
    Kaitou Posts: 50 Member
    I get over it by not having a scale around. That may sound extreme, but there are alternatives. There are public scales in some pharmacies and gyms, and it's easier to restrict yourself to once a week if you have to drive to access the scale.

  • jemhh
    jemhh Posts: 14,261 Member
    Yes, I weigh every single day. Even on days when I know I'll see an increase. For me, it makes me immune to the "oh no!" factor of water fluctuations. Once in a great while I will get a surprise but for the most part I know before I get on it whether I'll be up/down/the same.

    I try to keep my carb and sodium levels fairly constant so my water weight fluctuations tend to happen just around ovulation and the start of my period. I've found that high sodium/carb days result in me retaining water for way too long (2-4 weeks) even when I go back to my normal sodium/carb levels so the food better be really good for me to think it's worth that nonsense :blush:

    My weight loss definitely slowed once I started lifting but the visual changes increased so much. That's a pretty good trade off when you think about it.
  • fatfudgery
    fatfudgery Posts: 449 Member
    Jozzmenia wrote: »
    so you DO weigh every day? I've heard that's not good either because weight can fluctuate.

    That is precisely the point: by weighing yourself every day and looking at your average weight over the last, say, 7 days, you get a more accurate idea of what your body is actually doing, without having to worry about artificially low or high readings.
  • cheer4beer
    cheer4beer Posts: 22 Member
    I weigh everyday to ensure my food logging is accurate. My calculations from MFP and actual results are usually very close. This gives me reassurance that the process is working and I don't freak out thinking I've hit a plateau because the weight fluctuates daily. If you are the kind of person who likes to see proof that CICO works and needs verification that logging is spot-on, weighing often allows you to see the story behind your loss. I wouldn't call it obsession but rather being in tune with what is happening with your body. It's just math if you boil it down.
  • Afura
    Afura Posts: 2,054 Member
    Some people love/like to weigh every day to have a better idea of their trends. I like to weigh once a week so I won't have emotional high/lows every day over weight, and sometimes at mid-week if I think I was a little high on my official weigh in to see if it went down. I have had to learn to not obsess on the number overall, as it's a guideline, I know from my logging when I'm on point or failing the mark. I'm also trying to remember to measure every so often as well.
    I have weighed in the past 3 days out of curiosity, but I haven't felt that driving need to know, and when I saw it didn't change I gave my scale the bird and said "Be that way". :lol:
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    Ive just started weighing everyday ("just" as in, today lol) -I want the data.
    Difference of various food from the prev day vs morning weigh in.
    I want to see how I gain over PMSing week
    How I gain after sodium vs low sodium.
    How its effected by before bed water or big dinner vs small
    etc. etc.
    There is nothing wrong with "obsessing" over the data output- as long as you dont tie it to an emotional loss.
  • khhregister
    khhregister Posts: 229 Member
    Jozzmenia wrote: »
    so you DO weigh every day? I've heard that's not good either because weight can fluctuate.

    See, the fluctuations are exactly why you SHOULD weigh every day. Your weight is constantly fluctuating. If you weigh once a month, you give too much credit to that one day, which may not be representative. That might be the one day you are really extra heavy from water retention, or being swollen at the gym, or you might be better hydrated, or whatever.

    When you weigh once a week, you have a little more data, but still, those days may be especially high or especially low.

    Unless you are weighing every day, you won't know if one day is unusual or not.


  • eeejer
    eeejer Posts: 339 Member
    I weigh every day but use trendweight.com to make it sensible.
  • jemhh
    jemhh Posts: 14,261 Member
    I just want to say that I think that there is no "should" in this situation. Different people like different things and that is perfectly fine.

    I went through a period last summer when my weight loss was stalled and my husband got tired of me being upset about it and suggested that I just not weigh myself for awhile. So I did that and was fine until the holidays when I ate like a moron. So on Jan 1 of this year I started weighing daily again and it really helps me so I'm sticking with it for now.
  • emdeesea
    emdeesea Posts: 1,823 Member
    eeejer wrote: »
    I weigh every day but use trendweight.com to make it sensible.

    Yep, I do the exact same thing. And I get used to seeing the fluctuation and have a general idea of when it's going to happen (hello side of fries), as a result I don't freak out about it.
  • GaleHawkins
    GaleHawkins Posts: 8,159 Member
    The scales just reports my net CICO, increased/decreased hydration, etc. If I do not like the number I just have to modify one or more factors reflected by the scales. One can be losing fat without the scales moving for weeks.
  • kandell
    kandell Posts: 473 Member
    Always weigh in the morning, after the bathroom, before you eat anything. Enter your weight into a tracking app like Libra and it will show you the trend so you can make sure you're on track without having to think too much about the actual number :]
  • KorvapuustiPossu
    KorvapuustiPossu Posts: 434 Member
    If it's making you crazy and stressing you out get rid of it. :) If you know you are on top of what you eat and do there is no reason to get OCD about it. Keep the scale at a close friend or a family member and weigh yourself maybe 1-2/month. I weigh myself every now and then don't really keep track how often. But if you feel it's doing you harm solution is simple. :)
  • c123c
    c123c Posts: 81 Member
    Stick a post it note/ sticky label over the screen saying "next weigh in day is... Then the date" only remove it and replace with a new date on the correct day

    Limit it to one weigh in a week
  • jessicarobinson00
    jessicarobinson00 Posts: 414 Member
    c123c wrote: »
    Stick a post it note/ sticky label over the screen saying "next weigh in day is... Then the date" only remove it and replace with a new date on the correct day

    Limit it to one weigh in a week

    oooh! Good one!! I don't have scale anxiety anymore, because I do weigh every day...and because I count calories I already know where my weight is and any difference is definitely due to hydration changes: I once gained 8 lbs over night...did a little math (8x3500) and knew there's no way I was that far off in my logging... Do what's right for you.
  • aaron_mc29
    aaron_mc29 Posts: 56 Member
    I weigh daily, but don't typically compare how much I've "lost" since the day before. I compare to one or two weeks ago instead - gives a much better picture of the overall trend.
  • brb_2013
    brb_2013 Posts: 1,197 Member
    If you can weigh daily AND understand that fluctuations will happen, that may be best because then you have lots of data and can see what your body is up to. I can't do that.

    I put my scale away for an entire month- no weighing because I was doing what you are up to and I hated how I made myself feel. Now I weigh weekly on Thursday and no more. I use trend weight to see the overall picture but I honestly weigh myself and don't look. I have the aria scale linked to fitbit, I stand long enough to take the measurement then walk away, it will sync and I can check it out later. Delaying gratification is actually super helpful for me but I know that wouldn't work for folks without all my silly gadgets.
  • ald783
    ald783 Posts: 688 Member
    jemhh wrote: »
    I just want to say that I think that there is no "should" in this situation. Different people like different things and that is perfectly fine.

    I totally agree with this. There's nothing inherently better about weighing every day or never weighing yourself at all. It really depends on what will help you both mentally and with your weight loss.

    I used to weight a lot more frequently but over the years I've found that my mental happy place involves weighing once a week or less (I've been more like every other week in recent months). I don't really think weighing more or less often has any impact on my weight, but I personally feel more sane when I weigh less often. To the OP, I'd say if you are feeling obsessive with weighing and what the scale says, cut back on the scale checking for the time being and reevaluate later on.
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