6 Tips for Using a Scale Wisely

In general, using a scale isn’t complicated. You step on, wait a moment, and note the number that shows up on a digital or analog indicator. But because humans are psychological (not just physical) creatures, using a scale can come with some deeper complexities for mental health.

If you weigh yourself frequently, it’s easy to become obsessed with the number on the scale—its accuracy, its fluctuations, or what it means for your health. According to research, some studies have associated self-weighing with psychological distress, lower levels of body satisfaction, and disordered eating behaviors.

The scale doesn’t have to be your enemy—even if it regularly shows numbers you don’t love. By maintaining a healthy mindset, you can use your scale as a helpful tool, not an opportunity for rumination or self-recrimination. Read on for tips on using a scale wisely. 

Importance of a Healthy Relationship with the Scale

When you have a healthy relationship with the scale, it allows you to track your weight progress (or maintenance) without bringing emotional baggage to the process. Using the scale without obsession or dread lets it be precisely what it is—a tool for measuring mass, not your personal judge.

If you’ve long struggled with negative feelings around weighing yourself, doing a bit of emotional work may be useful. It’s a topic you might discuss with a mental health professional or journal about. You could even try writing a letter to your scale, telling it why you’re releasing its power over you. Whatever your method, the key is that you develop a healthy relationship with the scale in the end.

Tips for Using a Scale Without Becoming Obsessed With Your Weight

With a little effort, it is possible to find a better balance (literally!) with the scale, especially if you are deliberate about how you interact with it. Here are six tips to lean into for healthy scale usage.

Set Realistic Expectations

Healthy weight loss isn’t necessarily what you see on commercials (or, these days, on TikTok). In fact, lightning-fast losses are often unsustainable. Weight loss experts advise that slow and steady wins the permanent weight loss race.

The Centers for Disease Control and Prevention (CDC) recommends losing just one to two pounds per week. They note that people who do so are more likely to keep the weight off than those who lose more quickly.

If you weigh yourself regularly, don’t expect drastic changes from one day to the next. A few ounces may be all you lose at each weigh-in—if that. This is why it may be better to weigh yourself only weekly to get a better sense of your progress.

Know, too, that daily weight fluctuations of up to several pounds are totally normal. Our fluid balance, elimination process, stress levels, and (for people assigned female at birth) menstrual cycles can all cause the number on the scale to go up or down. As you use your scale, remember that the big picture is what matters.

Establish a Healthy Routine 

It’s traditional to weigh yourself first thing in the morning since your body has digested any excess calories and processed fluids from the day before. You’ll likely get the lowest reading at this time. That said, consistency and personal comfort may be better indicators of the best time of day to weigh yourself.

If you feel more comfortable stepping on the bathroom scale at a later time, or you will be more consistent in doing so, that’s OK too. Just be sure to use the scale consistently to get the best sense of your progress.

As for how often to check your weight, expert opinions vary. One study found that people who weighed themselves daily experienced greater weight change than those who did so less frequently. But getting on the scale every single day can promote obsessive tendencies in some people.

If you feel it’s better for your mental health to weigh in less often, strive for once or twice a week. This is likely enough to monitor this aspect of your health without creating an unhealthy fixation, according to the American Heart Association.

Focus on Non-Scale Victories

Weight is an important measure of health, but it’s not the only one. Remember that other indicators like bloodwork, body measurements such as waist-to-hip ratio, and blood pressure are all part of your well-being.

And then, of course, there’s also how you feel on a daily basis. Your ability to live the life you desire is an extremely important—but sometimes overlooked—aspect of your overall health.

If focusing on the scale is frustrating you, try acknowledging non-scale victories instead, such as fitting into clothing you like, being able to walk or run longer than you used to, or losing inches—even if you’re not losing pounds. Each of these is a milestone to celebrate.

Practice Self-Compassion

We could all use some extra self-compassion—especially when stepping on the scale. Try to separate your personal value from the number you see at your feet as much as possible. Remember, it’s just a number, and it doesn’t have anything to say about who you are as a person.

Remind yourself that you’re on a journey and that this number is a piece of information to help you, not harm you. This may help create some emotional detachment.

And, if an un-hoped-for number threatens to upset your sense of worth, treat yourself with kindness. Perhaps, you could repeat affirmations such as “I am more than a number” or “I am nourishing my body with healthy food and joyful movement.”

Seek Support

Obsessing over the number on the scale can be isolating. If you weigh yourself in the solitariness of your own home, you’re probably the only one who knows the depths of your emotions around the experience. And if a scale is easily accessible to you, it can be all too easy to step on multiple times a day, fueling further obsession. 

If you find yourself overwhelmed with your feelings about your weight—or weighing yourself numerous times per day—it’s probably time to reach out to someone who can help. Talk to a healthcare provider or mental health professional about how to address an excessive preoccupation with your weight. Or search for online or in-person support groups where you can talk things through.

Bottom Line

Before you step on the scale, check your mindset. If you know a certain number will throw you for an emotional loop, take a pause.

Perhaps it’s better to take some time to address the issue and come back another day. Focusing on non-scale victories, practicing emotional detachment, and having realistic expectations may set you on a healthier path.