4 steps to stop weighing yourself for good
Body Image

How to Stop Weighing Yourself in 4 Little Steps

February 27, 2023

Ryann Nicole

Hi, I’m Ryann.

Your Not-So-Average Food Freedom Therapist & Virtual Coach. As a Licensed Professional Counselor (LPC), Certified Nutritionist with a BA in Psychology, and a MA in Professional Counseling, yes I do a little of the "so how does that make you feel".

But my ultimate goal is to provide you with the resources you need, in an easy-to-understand way, on healing your disordered relationship with food and your body. 

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Binge Eating

Healthy Habits

Body Image

Emotional Eating

Mental Health 

The scale and I broke up a long time ago. Here’s why I stopped weighing myself: The number on the scale can tell you ONE thing: your weight. But it can’t tell you:

  • your worth as a person
  • your mental state
  • how connected you feel spiritually
  • how good your relationships are 

…or anything besides how much gravitational pull you have toward Earth. 

Yet I can almost guarantee that if you’re reading this, it’s because that number means WAY MORE to you than it should. 

Number goes up? Your day, mood, and outfit choice are reflected in that number. Number goes down? Your day, mood, and outfit choice are also reflected in that number. There is no way to win.  

Every time you step on the scale, you reinforce the belief that the number matters. But I want you to challenge that belief today. I want you to stop weighing yourself and break up with your scale. Here’s how:

#1 Remove The Cue

Weighing yourself is a habit. So, anytime you see the scale, you’re going to think, “gotta weigh myself.” Let’s remove that cue. Get the scale out of your bathroom. Out of sight, out of mind. Trust me… you're only making it harder by having it visible.

#2 Make It Harder To Weigh 

Once the cue is removed, make it physically harder to access it. This will give you a chance to think about what you're doing before you do it. Hide the scale in the back of your car, put it on a top shelf in your closet, and shove it deep under your bed. Do whatever you need to make it a chore to get to.

#3 Make Something More Important

I get it. It’s unrealistic to tell you not to care about weighing yourself anymore. Instead, let's try caring about something else more, such as: 

  • How you feel 
  • How you treat your loved ones 
  • Or how you treat yourself 

#4 Stop Weighing When You Are Truly Ready

It’s okay to go slow. The last thing you want to do is trash the scale only to freak out and go by a replacement the next day. Only get rid of the scale (and by that, I mean bin it, smash it, burn it) and stop weighing when you’re ready. And if you can, make it mean something. Throw yourself that “break up with the scale” party. After all, you earned it!

How To Stop Weighing Yourself TLDR;

Too long didn’t read: The scale fuels your out-of-control eating because it allows you to base your worth on a little digital number. You need to learn to attach your worth to something more. By following these 4 steps to stop weighing yourself: remove the cue, make it harder, make something more important, and let go when ready, you’re doing just that. You’re showing your brain and body that the number no longer matters. Further, you’re reinforcing the healthier belief that you don’t need a number to tell you how you feel or decide how worthy you are.

Struggling with body image? Check these out:

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Your Not-So-Average Food Freedom Therapist & Virtual Coach