Hide your scale!!

Posted by on Feb 13, 2013 in Featured, Fitness


Almost every woman I know weighs herself everyday. I was so addicted I often weighed myself first thing in the morning, after my workout, and again right before bed just in case I had magically lost a few pounds! I realized I had a serious problem when weighing myself changed not only my mood, but completely derailed my eating and workouts sometimes for the entire week. I thought “I’m working hard but what’s the point if that number on the scale doesn’t budge??”. Or even worse, the number would actually go up! The nerve! :-(
Everyone was always telling me that muscle weighs more than fat, but I felt like that was becoming an excuse. It wasn’t as comforting to me after months of dieting and working out with no loss. When I started working out with a trainer, he weighed me and then took my measurements and measured body fat and BMI. Stepping on that scale scared me the most but as I stepped on, he said loudly “just so you know, this number doesn’t mean much”. He was most interested in my measurements and how much they changed from week to week. He also emphasized the importance of tracking BMI and body fat percentage. To be honest, I had assumed BMI and body fat percentage were the same thing. Wrong!!
Your Body Mass Index or BMI is the measurement of your weight divided by your height. A healthy BMI range is between 18.5 and 24.9. 25-29.9 is considered overweight, and a BMI over 30 is considered obese. You can calculate your BMI by multiplying in pounds by 705 and then dividing that number by your height in inches twice. You can also find charts online showing your weight and height that estimate your BMI or many gyms now have a BMI calculator.
One thing BMI doesn’t account for is muscle mass. I personally, pay most attention to my body fat percentage and measurements which I track every 2 weeks because I feel these are the two more accurate indicators of how my body is changing. Body fat measures the composition of your body, specifically how much fat you have in your body compared to everything else. The acceptable range is 25-31, and anything over 32 is obese. Athletes would range from 14-20, and fitness would be between 21-24. There are several ways to calculate body fat percentage. Maybe you’ve had the back of your arms, or back pinched by your trainer or doctor? My trainer uses a handy machine to calculate BMI and body fat at the same time. I’m sure if I had one of those machines at home I’d be using it 3 times a day like I did with my scale…..actually several scales these days will calculate your body fat for you. image
Right now, my scale is hidden somewhere in my garage. I came downstairs one day after another disappointing weigh in and pleaded with my husband to hide it from me. Weighing yourself should NEVER make you want to give up on your fitness goals. It should encourage and motivate you. But I certainly understand how strong the power of the scale is! I’ve ran several biggest loser competitions at work and have seen the look on girls faces when they see they’ve gained after a week of hard work. I knew shouting “muscle weighs more than fat” a million times after them as they walked away wasn’t going to cheer them up. It’s just not worth it! Sure, it means something but once you have your starting weight I wish we could all maybe weigh ourselves once a month! Instead, take your measurements….get your neck, chest, shoulders, arm relaxed (at bicep), arm flexed, waist (belly button), hips, both thighs, and both calves. Also, take embarrassing pictures of yourself!!! Some clothing required so you can show your friends when your transformation is complete. I put on a sports bra or bikini top and my favorite pair of at-home-only booty shorts and ask my sweet husband to be my photographer. I like to take one from the front, one of each side, back and one muscle flexing pic (front and back). I take these pics on the last day of every month and take measurements every 2-3 weeks. image
Maybe you have more willpower than I do, and don’t need to actually hide your scale, but consider putting less weight (get it?) on what the scale says and pay more attention to these other indicators. If nothing else, just pay attention to how your clothes fit!! When your favorite jeans won’t stay up anymore you’ll know you’re on the right track regardless of what the scale says!! :-)


  1. Good to know, I always get caught up with what the scale says and it can make or break my day!

  2. Nope, I totally told Ian to hide the scale too :) You look great!

    • Haha glad I’m not the only one!! :-) thanks, Brandi!

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