Learn how to optimize your health and achieve sustainable weight loss without using the scale. Learn why true health transcends weight, and walk away with actionable strategies to achieve mental, emotional, and physical health.
Health is a journey, and the path is far from linear. We will have seasons in our life where we are reminded of just how critically important our health is when we do not have optimal health. Conversely, we will also have beautiful fruitful seasons where we experience optimal health. The beauty is learning to embrace each season for what it is, and seek to find the lesson in the difficult ones-- What is this trying to teach me? Do I need to let go of something that is causing my body to experience immense emotional stress? Do I need to lean into something that I have been putting off?
As we ride these ups and downs of healing, one thing is for sure: you cannot and should not rely on the scale to be an accurate measurement source of defining your health status.
We have all been there though, right? It is a viscous cycle and an incredibly difficult one to break. One that led me to be a mere 92 lbs. at 5'8", with a cardiologist suggesting that I get a pacemaker at the age of 20 because my heart was incapable of working on its own due to my low weight. Yeah, trust me when I say that I have been there where I thought health could be found in a number.
It was in that moment when I realized health is multifaceted, encompassing much more than weight. It's about our mental, emotional, and physical well-being. The aim of this article is to empower you with science as to why the scale is not actually a reliable measure of health, and what to look for/ test for beyond conventional metrics.
Understanding the Limitations of the Scale
The scale has become a universal measure of health progress for many, but it is fundamentally flawed. It does not account for muscle mass (which is essential for ideal body composition, optimal metabolic health, and bone health). More importantly, it does not measure our hormones, gut health, metabolic function, or psychological well-being-- all crucial factors to true health.
Weight loss is very rarely a calorie issue -- it is almost always a hormone issue. So, chasing a number on a scale likely means you are chasing calories in found, rather than focusing on ingredients, adequate macronutrients, both of which are vital in order to balance your hormones.
The Multidimensional Nature of Health
Holistic Health:
True health involves looking at the body as an interconnected system. Hormonal balance, gut health, metabolic function, and mental health play significant roles in our overall well-being. Ignoring these aspects for a single focus on weight can lead to an incomplete and harmful approach to our health. It is a band-aid approach, and fails to address the root cause of why you are struggling with weight gain.
Muscle Mass and Metabolism:
Contrary to popular belief, muscle mass is beneficial for everyone, including women. It doesn't necessarily lead to a bulky appearance, but does contribute to a healthier metabolism and body composition. The weight on the scale might not change dramatically as you build muscle, but your body's functionality and efficiency improve significantly.
Psychological Effects of Scale Obsession:
The psychological impact of obsessing over the scale can be detrimental. It can lead to stress, anxiety, and a distorted perception of health and self-worth. Recognizing the scale's limitations is the first step toward freeing oneself from its grip.
Strategies for Embracing a Holistic Approach to Health
Looking Beyond Physical Health:
Acknowledge the impact of stress, trauma, and emotional well-being on your physical health. For example, if you are in a toxic work situation, you must acknowledge that the stress you experience on a daily basis absolutely impacts your decisions around food, exercise, and leads to a downward spiral of poor decisions/shame cycle ( I know because that was me for 10 years before I finally decided to do something about it). Or, perhaps your relationships are lacking or not fulfilling/ bringing out the best in you, so you feel anxious and alone. That feeling then bleeds into all other aspects of your life, negatively impacting your health in a significant way.
These non-food factors significantly influence our weight and overall wellness. When you take an inside out healing approach, that prioritizes both the mind & the both, that means you take an active stance and proactively work to address these non-food areas of your life that are depleted, knowing that it will lead to a overall healthier you.
Benefits of Strength Training:
Embrace weightlifting and strength training in order to improve metabolic health and overall body composition (yes please!). Increasing muscle helps increase your glucose uptake, which positively impacts your metabolic health. When we have optimized metabolic health, weight loss happens as a result (if there is excess weight to shed). And remember, friends, you do not need to worry about bulking up.
Developing a Health Relationship with Food and Exercise:
Foster a balanced approach to food and exercise, focusing on holistic health improvements rather than fixating on the scale. Understanding and listening to your body's needs can guide you toward a more fulfilling and healthy lifestyle. This is core to what I do in my private practice-- helping women learn how to tune inward as to what their body is telling them it needs rather than constantly looking externally. We always have the answers.
Living Authentically:
True well-being also means finding joy and satisfaction in life, living authentically, and understanding your body's unique needs. This might include addressing hormonal imbalances or gut health issues through working with a qualified functional practitioner (like me, or someone else), and then creating a tailored-for-you personalized plan to help you come back to your true self.
5 Steps To Guide You Towards Ditching the Scale:
Focusing on health rather than the scale involves a more holistic approach, considering not just physical but also mental and emotional well-being. Here are five actionable steps to guide you on this journey:
1. Tune Into Your Energy Levels: Start by observing how you feel throughout the day. Do you wake up feeling rested, or is it a struggle to get out of bed? Your energy levels can be a great indicator of your overall health. If you're consistently feeling lethargic or overly fatigued, it might be time to look beyond diet and exercise and consider other factors like stress, sleep quality, and hydration.
2. Gauge Your Cravings: Cravings can tell you a lot about your body's needs. Frequent cravings for sugary or highly processed foods could indicate blood sugar imbalances or nutritional deficiencies. Instead of succumbing to every craving, try to understand what your body is really asking for. Are you actually hungry, or are you bored, stressed, or dehydrated? Learning to interpret and respond to your body’s signals can lead to better nutritional choices and overall health.
3. Consider Comprehensive Lab Testing: Lab tests can provide invaluable insights into your health that the scale simply cannot. Hormone panels, for example, can reveal imbalances that affect everything from your metabolism to your mood. Nutrient deficiency tests can uncover the root causes of fatigue, weakness, and other symptoms. By getting a clearer picture of your health through lab testing, you can tailor your diet, supplements, and lifestyle to your body's specific needs.
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4. Work with a Health Professional: Sometimes, the best way to shift focus from the scale to overall well-being is by working with someone who can guide you through the process. As an Integrative Health Practitioner specializing in Gut + Hormones, I offer personalized programs designed to address your unique health concerns and goals. Together, we can explore your health beyond the scale, using tools like lab testing and tailored wellness plans to help you feel your best. Learn more about working with me here.
5. Track Non-Scale Victories (NSVs): Celebrate improvements in your health that aren’t related to weight. This could be anything from better sleep quality, improved skin condition, more stable moods, or increased physical strength. Keeping a journal of these victories can be a powerful way to see how far you’ve come and keep you motivated on your health journey.
By implementing these action items, you can start to shift your focus from what the scale says to how you feel, leading to a more balanced and holistic approach to health.
Final Thoughts
By implementing these action items, you can start to shift your focus from what the scale says to how you feel, leading to a more balanced and holistic approach to health. Let's challenge the conventional narrative that equates health with weight and embrace a more comprehensive (and accurate) approach to wellness. By doing so, we can unlock a fuller, richer path to well-being that celebrates our bodies' capabilities and resilience.
Need More Guidance?
Weight loss is complex and I find that many women can be disheartened when relief takes longer than they expected. This is why I recommend working with a professional. You can always reach out to me and purchase one of my packages where I will be able to take the guesswork out of imbalance and get you set up on a path that works for you. You are also able to check out more of my podcasts here where I cover a variety of health topics and dive deeper in balancing your hormones.