Scale Addiction! Simple Practices to Kick the Habit.

Almost everywhere you turn, there is a reference to someone or somethings weight. Weight limit on an elevator. Weight limit for a theme park ride? Weight limit on an airplane. The list goes on and on. Why is it that society is so fixated on weight? Maybe it is because it is a universal measurement used by so many different situations and the most easily identifiable. But, why is it that we focus so much on our own weight?

Having all this stimuli around us referencing weight leads us to question our own weight all the time. Think about it, you see the commercials all the time. Nutri-system - Lose weight! Weight Watchers - Lose weight. Slim Fast - lose weight. The Biggest Loser, Healthy trim! They are all over the place. With all this stimuli, you can't help but ask yourself if you need to lose weight. But the truth is, are you trying to lose weight, or are you really wanting to lose body fat? 

Weight isn't the end all be all measurement for your health and well being. Weight is just one measurement of a much larger formula. To more accurately assess your body composition, you should include measuring different parts of your body and keeping track of those measurements. I'm sure you have heard that muscle weights more than fat. Muscle also takes up less room than. So, if muscle weighs more and takes up less space, then wouldn't it be safe to assume that measuring different parts of your body in conjunction with how much you weigh would be more accurate? The obstacle here is that many people do not want to take the time to measure their arms or legs or waistline. They go for the quick and easy measurement, which is the scale. And with so many advertisements, articles, and mainstream media placing so much emphasis on how much you should weigh in order to look good, this might lead you to checking with that pesky scale multiple times a week. What does that lead to? Scale addiction!

I used to be the same way and to be honest, find myself retreating to that habit on occasion. When I started my weight loss journey a couple of years ago, I was pushing 200 lbs. Now for some that may not seem like a lot, and for others a great amount. For me, it was too heavy. Truth be told, it wasn't my overall weight that was an issue, but my body fat percentage, among not eating healthy and little exercise. Sure the number scared me, as I have a history of diabetes in my family and knew that if I didn't change my ways, I would fall in the same pitfall as other members of my family. But I had to learn that it was more than just the numbers, it was the bad habits I had fallen victim to. I would jump on the scale everyday when I started exercising and eating better. Looking for that fraction of a change. I would see it go down and stay motivated. The it would go up and I would get discouraged. I continued on this roller coaster over and over again. Displeased with the ride I was on, physically and emotionally, I began to research more. When I learned the various ways to view my progress, enhance my life, stay consistent, and what to look for, it all became much clearer. I started practicing just a handful of new approaches to monitoring my success, and was more pleased than I had been in the past. So, what were some of these practices to avoid the scale addiction and truly measure my success? Well here they are for you.

1. Get rid of the scale. If you don't want to get rid of it, set it someplace where you will not be tempted to use it everyday. It is a tool to help measure your success, but not the only one.
2. Use a measuring tape to take and track your body measurements.  Measure your neck, chest, arms, waist, hips, and legs. If you can't do it yourself, ask a close friend or family member to assist you. Find a chart to assess your measurements and determine what your body fat% is. 
3. Use your clothes. Are they feeling tight or are they starting to feel loose! Do you need a new notch hole in your belt or a smaller pair of jeans?
4. EAT CLEAN! That's right. Your body was designed to take in whole foods. Not overly processed ones. I'm pretty sure you are not going to find a flowing river of diet Coke or a Cheetos tree to pick cheesy puffs off of. Stay away from the pretty packages that say low calorie, 20% less sugar, 10% real fruit juice. You want lean proteins, organic fruits and vegetables, and good ole water. 
5. EXERCISE Regularly! 30-60 minutes a day, at least 5-6 days a week. combine resistance training with cardio training. Include your family and loved ones and try to have fun :)

These are just a few practices, but when you implement them into your life style, you will see better results and live a more fruitful fulfilling life. When I implemented these simple things I lost 20-25 pounds, lowered my body fat% from about 22% to 19%, my clothes started fitting better, and had way more energy. I know that if I can do, others can too. Below are some examples of how body fat% can alter your body composition. I'd be willing to wager that the people in the photos on the left, probably way close to the same as the people on the right.