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4 Reasons Your Scale Is the WORST Way to Lose Weight

Posted by on Jul. 7, 2014 at 9:09 AM
  • 9 Replies

4 Reasons Your Scale Is the WORST Way to Lose Weight

by Carly Pizzani 

scale is bad for weight loss, woman on scaleAhh, the scale. You’ve had a great week of getting your workouts done, and eating healthy, and you step on the scale with excitement building -- how much will you have lost? Three pounds? Maybe four?

Cue horror music as you look down and see the same number you remember from last week or, even worse, higher. But the reverse is true, too, when you’ve ... um ... "forgotten" a couple of workouts, and then the kids wanted to make cookies, and don’t forget the pizza. When you check your weight on the scale, certain that you’ve gained, doesn’t it feel amazing to see a surprise loss? 

Why? Why are we tying our mood, and our self-worth, to a number on a scale? "Duh, because I’m trying to lose weight!" I hear you say. I’m here to tell you: The best way to lose weight safely and maintain your weight loss, is to forget about the scale. Get rid of it, seriously. Here’s why ...

1. The scale is still considered an invaluable tool for dieters because it’s an easy way to chart weight loss -- just a number that goes up or down from week to week. But "easy" doesn’t necessarily mean it’s the best way. What the scale doesn’t tell you is how much of your weight is made up of fat, and how much is lean mass. Yes, I know there are scales that claim to measure body fat. No, they are not accurate. The scale also doesn’t account for water retention, or what’s going on with your digestive system. 

2. Even if you know that number you see between your toes is not the be-all and end-all, you can still develop an unhealthy obsession with it dropping, regardless of whether it's fat or lean muscle being lost in the process. Dieting alone, without exercise, may seem like it’s working because your weight is going down, but if it’s affecting your body composition negatively -- I’m talking about losing muscle as well as fat -- you’re setting yourself up to fail. 

3. Ways to gauge progress instead of the scale are often referred to as "non-scale victories" in the dieting world. I say, screw that, they're just victories. They include girth measurements with a tape measure, how your clothes fit, body fat percentage (if you have access to this method -- calipers are about as accurate as you can get), and strength gains. 

Now, after that mini-rant, a confession: I have every single client weigh themselves, even though I don’t think it’s the best gauge of weight loss. Why do I do that? It’s the fourth reason your scale weight is not the best way to lose weight or maintain weight loss.

4. A change in body composition is what you should strive for if you’re trying to lose weight, NOT a lower number on the scale. I weigh clients when I assess and re-assess them because I want to measure their progress in terms of strength and fat loss. If I’m taking body fat measurements, when I know my client's weight I can also work out their lean muscle mass, and ideally with a weight loss or a strength-building client, I want to see that body fat percentage slowly drop, while muscle mass increases.  I often explain to my clients that weight loss is just a happy side effect of getting stronger through strength training.

Is your scale still your best weight loss tool?

What are the ways you measure your weight loss?

by on Jul. 7, 2014 at 9:09 AM
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Replies (1-9):
by on Jul. 7, 2014 at 2:49 PM

I try to only use a measuring tape and only once a month get on the scale. 

by Darby on Jul. 8, 2014 at 5:04 AM

Love this article...thanks for sharing!

by on Jul. 8, 2014 at 12:37 PM

I use my scale at this point because being healthy while bringing my weight down is imperative to my personal well being. I'm sure that when I get further down the scale, it won't be quite as important, but I have about 45 lbs before thats even close to being the case.

by on Jul. 11, 2014 at 2:13 AM

Interesting! Thanks for sharing!

by Member on Jul. 11, 2014 at 2:17 AM

I gave up on the scale a while back, because I realized I was becomming a bit obsessed. My way of personal victories is how my clothes fit. 

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by Member on Jul. 11, 2014 at 9:54 AM

I rarely weigh myself now that I'm maintaining. I can tell by how my clothes fit and how I feel. I also lift a lot, so I know I'm building muscle which will cause that number to go up. I might weigh myself once a month.

by Gold Member on Jul. 11, 2014 at 1:37 PM

I used it more the first year or so ( like 2-3 times a week), I weigh maybe once every few weeks or so

by Bronze Member on Jul. 11, 2014 at 1:51 PM
That's what I've been saying.. Even with a pound loss a week it can feel discouraging. None while you feel like you've done well and your clothes fit better stinks. I'd rather weigh every few weeks, see 2-3lbs and be excited, and not stress over the number. I do enjoy seeing the number go down, I won't lie, but it is the least important part. How I feel, how I'm eating, and how active I am take priority.
by on Jul. 11, 2014 at 9:39 PM
Scales are only good for calculating medication dosages :)
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