Let me tell you, I used to be best buddies with the scale. I’d step on it every morning, believing it held the secret to my self-worth. But you know what? I had a major falling out with that scale, and here’s why: The number it shows can tell you one thing and one thing only—your weight. It can’t reveal:
In other words, it’s just a number that reflects your gravitational pull towards our planet Earth.
Now, I’m almost certain that you’re here reading this because that number on the scale means WAY MORE to you than it should. It’s like a magic mirror that decides your mood for the day and even influences your choice of outfit. If the number goes up, you feel down, and the same goes for when it goes down. It’s a never-ending loop, and there’s no way to win.
Each time you hop on that scale, you’re telling yourself that the number is important. But today, I want you to challenge that belief. I want you to break up with your scale and stop weighing yourself. Here’s how to do it in simple steps:
First things first, let’s break the habit. Weighing yourself has become something you just do automatically. It’s like a button that says, “step on me” every time you see the scale. But we’re going to change that. We’re going to put that scale away, far away. When it’s out of your sight, it won’t keep reminding you to weigh in, and that makes it easier for you to stop.
So, take the scale out of your bathroom. Find a good hiding spot for it, somewhere you won’t see it every day. It could be in a closet, under your bed, or in the garage. The point is to make it hard to get to. When it’s not in your face, you won’t feel the urge to step on it all the time. Trust me, this little change can make a big difference.
Now that you don’t have that scale staring at you, let’s make it a little tricky to even find it. This way, it gives you some time to think before you hop on. You don’t want it to be too easy, so let’s hide the scale in a spot that’s not so easy to reach.
You can put it in the back of your car, on a high shelf in your closet, or tuck it deep under your bed. The goal is to make it a bit of a chore to get to it. When you have to go through some effort to find the scale, you’ll pause and think, “Do I really want to do this?” It’s a way to make you consider your choice before stepping on the scale. So, give it a try and make the scale a little hard to reach. You’ll be surprised how this can help you break the habit.
I get it, it’s tough to completely stop thinking about your weight. But here’s a different idea: let’s put more importance on other things. Try paying attention to:
By focusing on these things, you’re shifting your attention away from the number on the scale. Instead, you’re looking at the bigger picture. When you think about how you feel, how you treat others, and how you treat yourself, it helps you realize that your worth isn’t determined by that number. You’re worth so much more than what the scale says. So, give it a try and shift your focus to what really matters in life.
Now, here’s the thing – you don’t have to rush. You can go at your own pace. You don’t have to toss that scale out the window one day and then buy a new one the next day. That’s not what we’re aiming for.
When you’re absolutely ready, when you feel it in your heart, then you can say goodbye to the scale for good. And when you do, make it something special. How about having a little “break-up with the scale” celebration? You’ve earned it!
Throw a party, treat yourself to something you love, or spend time with your friends. It’s like a way to say, “I’m done with this scale, and I’m focusing on what truly matters.” So, don’t hurry, take your time, and when you’re ready, let that scale go and celebrate your newfound freedom!
In a nutshell, the scale can lead to unhealthy eating habits by making you base your worth on a simple digital number. But you can break free from this cycle by following these four steps: remove the trigger, make it a hassle, value something else more, and stop weighing yourself when you’re ready. You’re teaching your mind and body that the number doesn’t define you. You’re reinforcing the healthier belief that you don’t need a number to tell you how you feel or decide your worth. It’s time to embrace your true value beyond the scale.
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Licensed Therapist, Certified Nutritionist, and Virtual Wellness Coach
Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.
I understand—it can be overwhelming to figure out where to begin. Let's simplify things and have you start right here:
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the food freedom lab podcast