To Weigh or Not To Weigh?…
That is the question!
A concept of Intuitive Eating that can be difficult to accept, for some (depending on your history with the scale) is “putting weight on the back burner.” When embarking on your intuitive eating journey, I encourage discovering ways to “check in with yourself,” using metrics outside of the scale and/or body tape measurements.
Examples of what this may look like:
Practice 90 seconds of stillness - Sit down with your eyes closed, breathe easy, and scan your body. Notice any needs the body may be communicating and consider how you can intentionally go about getting those needs met in a timely manner. (i.e. If you recognize thirst, prepare a glass of water. If you notice muscle soreness, take time to stretch and/or foam roll, etc.)
Keep a journal - whether collaborating with your Registered Dietitian with an online food journal (observing daily intake, hunger/fullness, thoughts around food, etc.) OR simply journaling daily thoughts, feelings, mood, and other observations – reflection is a helpful tool to stay in tune with productive self care.
Self assessment of energy/sleep patterns/activity/mood - taking note of how you feel physically during activity and/or rest can be insightful while implementing intentional and intuitive changes to dietary intake and movement.
Appropriate blood work - with my 1-on-1 clients, we always start with assessment of a recent lab panel to discuss necessary nutrition implications and consider what’s going on from a metabolic and micronutrient viewpoint. Reassessing metabolic markers and seeing improvements in values such as cholesterol or Hemoglobin A1C can be a highly satisfying metric and a great confidence boost!
So, why put the scale on the back burner?
The reason for putting the scale aside while you work on your relationship with food and body is to help you master tuning inward. You see, within diet culture, the scale is an outward cue. Meaning, it’s used as an outside instrument of measure to dictate how much or little someone eats and/or exercises.
If you’ve been there, you know how the scale can make or break your mood, dictate your daily schedule, and become the “frenemy” you can’t seem to escape!
Breaking away from the scale provides mental and emotional space to further explore your relationship with food and movement without being hindered by the number. When you’re not distracted by external cues like the scale or diet rules, you can better tune in with your body’s internal cues like hunger, fullness, satisfaction, and so on. This allows you to build a greater awareness of your body’s needs and how to get them met consistently and sustainably.
Stepping away from the scale helps you accept that fact that body weight is not an ultimate or holistic measurement of health. Can body weight/composition be taken into account along with a series of other factors? Sure! Does it need to become the main focal point in order to live a healthy lifestyle? No, and definitely not the way diet culture makes it out to be!
Side note – we explore this topic in greater detail within Able Together, the 12-week group intuitive eating program. We also dive into the interesting history of BMI or body mass index. Click here to learn more about that.
Is it ever acceptable to step on the scale as an intuitive eater?
This is a great question!
While a period of time away from regular weight checks can be extremely refreshing and help you find your focus, you might be wondering if there is ever a good time to purchase another scale or pull yours down from the top shelf. (Yes, I do recommend getting rid of your home scale or taking it out of daily view).
The answer to this question is extremely personal and I recommend exercising honesty with yourself about what the true motive is to weigh in.
5 considerations to help you determine if the scale is the right tool for you at this time:
If what the scale reads dictates your emotions — PASS.
In other words – if you know you’ll be happy with a lower number and upset or frustrated by a higher number, just walk away. The goal with the scale is neutrality. And if you’re not there yet, that’s OK, just gently remind yourself.
If you just came off of a vacation, holiday, or indulgent celebratory weekend and you’re thinking to yourself, “I’ll weigh in, just to see…” — HARD PASS!
There’s no point in feeling bad about the special occasion you just enjoyed! Remember, the difference of a couple of days to a week, generally, will not make a massive imprint on your health or a sustained change in weight once you’ve returned to your normal routine.
If you’re menstruating or in the second half of your monthly cycle; “luteal phase” (PMS) — PASS.
Monthly hormonal fluctuations can lead to fluid retention and bloat, consequently - weight gain. At an already emotionally sensitive time of the month, why measure the difference?
If you’re starting to feel obsessed with the number or drawn to weigh in daily or multiple times in a day — PASS.
Measuring body weight frequently can become maddening! 🤪 Keep in mind, it is completely normal for body weight to fluctuate throughout a day or week based on food intake, hydration, sleep, activity, bowel movements, hormones, etc. There’s no reason to watch it so closely.
If the desire to weigh yourself came from someone else sharing their weight — PASS.
This is likely a case of comparison (AKA: the thief of joy). Comparing your body weight to someone else’s is irrelevant, you are uniquely you! Remember - If we all ate exactly the same and moved our bodies in the exact same way, we would still NOT all weigh the same. Our bodies vary greatly and that’s perfectly OK.
I hope you find these tips on weight measurement to be helpful! 😊 How would you rate your current relationship with the scale? I’d love to hear from you on how you might implement new healthy habits when it comes to weight checks or the lessening of them.
If you’re in a place where you’re ready to move away from diet culture and establish a healthier relationship with food & body, you may require support. If so, you’re not alone and I’m here for you!
Click below to schedule a free call and learn more about the 12-week intuitive eating program. There’s space for you to join and it’d be my honor to walk alongside you.
♡ With care,
Grace Lopez, RD, LD/N, CLC, CPT
Registered Dietitian Nutritionist