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Once upon a time, I got sick of weighing myself and letting a number dictate my mood. So I threw out my scale.

And lived happily ever after.

- The End

Some people are fine with scales, and can use them for their appropriate purpose (which is OCCASIONAL - not daily - tracking of one’s weight or measuring of one’s weight loss - or gain - progress). They are TOOLS for simple feedback, and feedback alone (and even then, they don’t provide you with the whole story. A jump in the scale may not mean anything. Body change can happen without a drop - or even with an increase - in the scale). But if your scale has become more than just a tool, you might not have a healthy relationship with it.

Many women, don’t own a scale… it owns them.

I never felt as though my relationship was disordered or hindering… until it was so obvious I couldn’t ignore it. It “feels” right, the same way drugs do. I didn’t know how much energy - physical, emotional, mental - went in to to my daily ritual until I stopped. If any of the signs below ring true for you, it might be time for you to ditch the scale too.

Signs you may have an unhealthy relationship with the scale…

Read More

The numbers on the scale do NOT tell the whole story.
Make sure you have more than ONE way to measure your progress. I don’t own a scale, and my results & focus have never been better. For many women, the scale serves as a de-motivator: if they aren’t seeing the numbers they want (despite other evidence of change), they become apathetic, sabotaging, less enthusiastic and feel hopeless. Nothing kills results faster than those 4 bubble bursters.
Scales aren’t all bad, but they are also NOT the end all, be all of fitness & results. Other ways you can & SHOULD measure your progress include;
Fitness level (can you do more pushups, squats, lift heavier etc). Even if you go from 1 rep to 3, that’s 300% progress.
Inches & measurements. Have you lost inches? Do your clothes fit better? A pair of 'tester' jeans might be a better indicator than a scale.
Body fat percentage. Probably the biggest indicator that you’ve made significant change. More so than weight.
Skill. Are you getting better at something? That”s AWESOME.
Confidence. Are you feeling better about yourself? Don’t let the scale tell you otherwise!
One of the easiest ways to measure progress is by using YOURSELF for comparison. Take a before pic! (It’s not too late). We get used to seeing ourselves every single day: you may not notice if you’ve made significant change until you visually see it. (Imagine the woman in the picture above? Would she have anticipated such a body transformation while watching the scale go UP?)

Note: perfectionists often feel like they should only celebrate once they hit their goal. Not true! There are opportunities for celebration at EVERY STEP along the way. Take ‘em! Trust me, it’s much more fun. If you hear that voice in your head telling you that you shouldn’t celebrate yet, KICK THEM OUT. As many times as it takes. :)

Unlike our after photos, before pics should be fugly (a little dramatic, but it”s true). Use some of the guidelines before to help take the ‘perfect’ imperfect before pic.
Guidelines For Taking The Perfect Before & After
Show some skin! A proper before & after will show you ALL the changes you’ve made. If you cover up your body with a T-shirt, or long pants, you won’t be able to see the changes in your after photo. Wear a swimsuit, bikini, bra & undies/shorts, or something that shows off your body. The more you show now, the more you can show off later.
Go LIGHT on the makeup & pull your hair back. When you’re taking comparison pics, it will be hard to replicate exact makeup/shading etc. (plus tans). Do your best to keep it natural. This isn’t Tyra.
Remember that the pic is for your eyes only. Many people who take before shots don’t share them until they’re pleased enough with the after to show how crappy they looked before. I would have NEVER posted the awful day one photo I had from my Asylum challenge, had the after shots not been so worthwhile.
Wear the same clothes for your before & after shots. Even if they don’t fit 100% properly, you’ll really see the difference. If they start to REALLY not fit? Time to restart your before and afters with a new workout outfit. And, YAY you!
Despite your inclination to do your ‘skinny pose’ or suck in your tummy, don’t. Face the camera head on, arms by your side, at approximately eye level. Why cheat? The thinner you appear in the before, the fewer results you’ll notice on the after. That’s de-motivating, you deserve ALL those results! And for those of you looking to GAIN muscle, don’t push it OUT. Same rules apply. Be you as you are.
Use a plain background, that’s well lit. This just makes for a better picture in general, but also doesn’t distract from your body. 
If you want, ZONE in on certain areas, but do this EVERY time you take pics. Thighs, bellies, arms, back. It’s good to get before and afters from all angles. This is especially true for your back, which you usually don’t see in the mirror. 
Take pics on Day 1, then every 2-4 weeks afterwards. The fitter you are, the more time you should take between shots. Don’t take pics every week. Unless you’re turning this into some kinda stop animation film, every 30 days is fine. 
xo

The numbers on the scale do NOT tell the whole story.

Make sure you have more than ONE way to measure your progress. I don’t own a scale, and my results & focus have never been better. For many women, the scale serves as a de-motivator: if they aren’t seeing the numbers they want (despite other evidence of change), they become apathetic, sabotaging, less enthusiastic and feel hopeless. Nothing kills results faster than those 4 bubble bursters.

Scales aren’t all bad, but they are also NOT the end all, be all of fitness & results. Other ways you can & SHOULD measure your progress include;

  1. Fitness level (can you do more pushups, squats, lift heavier etc). Even if you go from 1 rep to 3, that’s 300% progress.
  2. Inches & measurements. Have you lost inches? Do your clothes fit better? A pair of 'tester' jeans might be a better indicator than a scale.
  3. Body fat percentage. Probably the biggest indicator that you’ve made significant change. More so than weight.
  4. Skill. Are you getting better at something? That”s AWESOME.
  5. Confidence. Are you feeling better about yourself? Don’t let the scale tell you otherwise!

One of the easiest ways to measure progress is by using YOURSELF for comparison. Take a before pic! (It’s not too late). We get used to seeing ourselves every single day: you may not notice if you’ve made significant change until you visually see it. (Imagine the woman in the picture above? Would she have anticipated such a body transformation while watching the scale go UP?)

Note: perfectionists often feel like they should only celebrate once they hit their goal. Not true! There are opportunities for celebration at EVERY STEP along the way. Take ‘em! Trust me, it’s much more fun. If you hear that voice in your head telling you that you shouldn’t celebrate yet, KICK THEM OUT. As many times as it takes. :)

Unlike our after photos, before pics should be fugly (a little dramatic, but it”s true). Use some of the guidelines before to help take the ‘perfect’ imperfect before pic.

Guidelines For Taking The Perfect Before & After

  • Show some skin! A proper before & after will show you ALL the changes you’ve made. If you cover up your body with a T-shirt, or long pants, you won’t be able to see the changes in your after photo. Wear a swimsuit, bikini, bra & undies/shorts, or something that shows off your body. The more you show now, the more you can show off later.
  • Go LIGHT on the makeup & pull your hair back. When you’re taking comparison pics, it will be hard to replicate exact makeup/shading etc. (plus tans). Do your best to keep it natural. This isn’t Tyra.
  • Remember that the pic is for your eyes only. Many people who take before shots don’t share them until they’re pleased enough with the after to show how crappy they looked before. I would have NEVER posted the awful day one photo I had from my Asylum challenge, had the after shots not been so worthwhile.
  • Wear the same clothes for your before & after shots. Even if they don’t fit 100% properly, you’ll really see the difference. If they start to REALLY not fit? Time to restart your before and afters with a new workout outfit. And, YAY you!
  • Despite your inclination to do your ‘skinny pose’ or suck in your tummy, don’t. Face the camera head on, arms by your side, at approximately eye level. Why cheat? The thinner you appear in the before, the fewer results you’ll notice on the after. That’s de-motivating, you deserve ALL those results! And for those of you looking to GAIN muscle, don’t push it OUT. Same rules apply. Be you as you are.
  • Use a plain background, that’s well lit. This just makes for a better picture in general, but also doesn’t distract from your body. 
  • If you want, ZONE in on certain areas, but do this EVERY time you take pics. Thighs, bellies, arms, back. It’s good to get before and afters from all angles. This is especially true for your back, which you usually don’t see in the mirror. 
  • Take pics on Day 1, then every 2-4 weeks afterwards. The fitter you are, the more time you should take between shots. Don’t take pics every week. Unless you’re turning this into some kinda stop animation film, every 30 days is fine. 

xo

via Simply Southern Fit Chick
The next time you start feeling discouraged because you don’t see the number you want on the scales, I want you to stop and remember something.  Muscle takes up LESS room than fat!! I dislike when I hear muscle weighs more than fat. No it doesn’t.  One pound of muscle and one pound of fat weigh the same - one pound. But 1 pound of muscle is much more lean and compact than one pound of fat, thus it takes up less room! 

So according to the numbers, you may not feel like you’re making progress when you actually are! This drives home the importance of taking your measurements regularly and paying attention to the physical changes you see in your body. It’s not all about the number on the scale…I promise!! :)

The next time you start feeling discouraged because you don’t see the number you want on the scales, I want you to stop and remember something. Muscle takes up LESS room than fat!! I dislike when I hear muscle weighs more than fat. No it doesn’t. One pound of muscle and one pound of fat weigh the same - one pound. But 1 pound of muscle is much more lean and compact than one pound of fat, thus it takes up less room!

So according to the numbers, you may not feel like you’re making progress when you actually are! This drives home the importance of taking your measurements regularly and paying attention to the physical changes you see in your body. It’s not all about the number on the scale…I promise!! :)

I’m not a scale fan: I don’t own one & don’t weigh myself more than a few times a year. It’s not a tool I recommend people keep around/out or use more than once every couple of weeks, especially those of you close to your goal (in some cases that “goal” might not be realistic and the number on the scale does nothing but keep you disappointed). In fact, unless you have a serious amount of weight to lose (30+lbs), it is not a tool you should rely on to track your progress or define your results on its own

I know women who weigh themselves daily, and who’s mood’s & choices are dictated by whether or not the scale goes up (bad) or down (good). I know it feels normal after awhile, but it’s crazy, CRAZY behavior. In a given day, without changing your routine and without eating too much or too little, it’s common & possible for your weight to fluctuate (up to 10lbs!), for any number of reasons. Those who are working out and lifting weights (yay you!), can change their body composition (the way you look, your body fat percentage and general leanness) without the scale budging OR EVEN WITH IT MOVING UP. For those of you freaking out, let me put it more plainly: you can get smaller, get the body you want, lose fat and look amazing without the scale moving or without getting to the ‘goal’ weight you’ve set for yourself. This is especially true of those of you who might be in the "I think I have 5-15lb left-to-lose" zone.

If you’re doing everything right, are noticing changes in your body that you like and feel that what you see does not match what you think should see - you NEED to re-evaluate your relationship with the scale.

When it comes to scales, what you see isn’t necessarily what you get. :)

Click on the link above for more reasons why you might want to ditch (or shelf) the scale to get closer to your goal!

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