How to Break Up With the Scale For Good

by | Aug 4, 2023

Here’s how to fix your hang up with the scale …

Look, I get it …

The feeling of doing everything “right” and then stepping on the scale the next morning, only to be staring at a higher number than the day before is incredibly frustrating.

It used to ruin my entire day.

I would question everything. Why am I working so hard if it doesn’t even matter? Why bother? Screw it all.

Funny thing is, during those years I only was focused on hitting numbers.

My goal was to get below 200 lbs. so the scale meant everything.

But something strange happened when I achieved that goal … it wasn’t enough.

So I kept going.

I chased numbers until I eventually burned myself out and gained a bunch of weight back, only to start the process all over again.

It wasn’t until I finally realized that I’m not doing this as a means to an end …

I’m doing this as a means to a mean.

Not sure that even makes sense but hopefully you understand.

The bottom line is … I’m in this forever. And it wasn’t until that really, truly sunk in that I healed my relationship with the scale.

Now, I’m not telling you that you can’t have a scale goal. Some people will tell you that you shouldn’t but I’m not a believer in telling people what their goals “should” be.

So if you want to see a number, have at it.

Just remember …

The number on the scale is the byproduct of the actions you take and the commitments you make.

So, it’s less about the scale and more about the behaviors.

And that’s how you measure your progress.

Did I follow through on my commitments today?

If yes, the scale should have zero emotional stranglehold over you.

It’s kind of like doing everything right as a parent and your kid still acts like an ungrateful asshole.

You did your part and that’s all you can do. Eventually, they’ll realize how good they had it.

You followed through on what you wanted to do as a parent. The rest is out of your control.

Does it still get to you when they act ungrateful? Of course. But you regroup and remind yourself that you did your best as a parent and they’re just being little shits (joking … kind of).

It’s the same approach with your fitness and nutrition.

Commit to the behaviors that will help you achieve your fitness and nutrition goals.

Having said that, it’s important that the commitments aren’t setting you up for failure.

There’s a fine line between making commitments and making ridiculous promises that are impossible to keep.

This concept shows up frequently over the summer.

I’m on vacation or I have all these social events and I can’t track my macros perfectly or workout 7 days per week or get 100,000 steps. I’m a failure!

No, you’re just stuck in the all or nothing trap.

Given the situation, what’s your commitment?

To quote the legendary JK McLeod … “the commitment is not optional but there are options within the commitment.”

Meaning … you said you were going to do this so that part is a non negotiable. But within that commitment, you have options.

Instead of tracking your macros perfectly you can make the commitment to simply have protein with breakfast. Instead of hitting 100,000 steps you can commitment to 10 minutes of intentional movement.

The commitment to prioritize yourself and to play this forever game has already happened. So breaking the commitment is not an option.

But you have options within the commitment.

And you see where the focus lives??

Within the actions and behaviors

Not in the outcome.

Keep your attention there and the scale will never bother you again.

Hope this helps.

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