Tried-and-true tips

When it comes to taking care of your health, it's easy to get hung up on how much you weigh. After all, lots of ridiculous crash diets are all about numbers: Lose 10 pounds in 10 days! Drop 5 pounds by Friday! Not only is that totally unrealistic (and unsafe!), but the scale really isn't the best tool to help gauge your progress anyway. In fact, obsessing about how much you weigh can actually derail your goals. Here are seven reasons you might want to kick your scale to the curb — or at least hide it in the closet for a while.

1. YOUR WEIGHT IS JUST A NUMBER.

Seriously, this isn't a feel-good Pinterest quote — your weight literally only measures how much gravity is pulling on you. It can't gauge how you look, how you feel, or whether you're healthier today than you were yesterday. "The scale can measure one thing, and that's your weight," says dietitian Tori Holthaus, MS, RDN, LD, and founder of YES! Nutrition in Ohio. "It can't measure the total picture of your health. The scale isn't going to take into consideration whether you exercised that day, or if you drank enough water." And, she adds, your scale can't measure your cholesterol levels or your waist circumference, both of which can help predict your risk for heart disease later in life, which are way more important numbers when evaluating your overall health.

2. YOUR WEIGHT FLUCTUATES THROUGHOUT THE DAY.

Is your hair wet? Are you wearing shoes? So many things can make the number go up or down over the course of a day. "If you're drinking a lot of water, that would cause your weight to go up, but obviously that's a healthy thing," Holthaus says. Foods that are high in carbs or sodium might make you retain water, whereas a strenuous workout might cause the number to dip (at least until you rehydrate, which is a must). If you can't give up the scale altogether, try measuring once a week — same day, same time — so you don't drive yourself bananas. 

3. YOUR WEIGHT FLUCTUATES THROUGHOUT THE MONTH, TOO.

In addition to all those changes throughout the day, your menstrual cycle can also affect your weight. "At certain times of the month, you can be heavier than others," Holthaus says. A few days before your period, you tend to retain extra water — so even if the number creeps up by a few pounds, you don't need to stress about it. Once your period starts, things should go back to status quo.

4. THE SCALE CAN'T TELL HOW STRONG YOU ARE.

Again, that's not a cheesy motivational meme — muscle mass is more dense and weighs more than fat. So if you start toning up, your weight may not budge. Does that mean you should ditch the dumbbells? "Absolutely not!" says Holthaus. After all, strength training can make your heart healthier, boost your metabolism, and make your bones stronger. Instead, Holthaus recommends looking for non-scale hints that you're getting healthier — like an increase in energy, or more wiggle room in your favourite jeans.   

5. THE SCALE DOESN'T GIVE POINTS FOR SMART CHOICES.

You may not like what the scale says, but it doesn't really matter because it can't take away from your success. If you've been taking steps to improve your health — like going for daily walks or adding spinach to your breakfast smoothie — then go ahead and pat yourself on the back. "Behaviors matter so much more than what the scale is going to say," Holthaus says. Are you eating well, sweating on the regular, and generally feeling good about life? Awesome. Ignore the scale. It doesn't know you.

6. THE SCALE CAN ENCOURAGE BAD HABITS.

If your only goal is to lose weight, you may not take the healthiest steps to achieve it. "I think sometimes we get focused on a weight, and that can lead to a lot of restrictive dieting habits," Holthaus says. This is a huge health risk — your body needs nutrients, and you can do a lot of damage by depriving yourself. Even if your goal weight falls into the healthy BMI range, she adds, "If you're doing extreme dieting or extreme exercise to get there, you're not in a good place." Set healthy goals instead, like eating more veggies or finding a workout you enjoy.

7. THE SCALE IS SUPER NEGATIVE.

The scale makes you focus on what you're cutting out, giving up, and losing — not exactly the best motivation. Instead, think about building muscle, adding fruits and veggies, drinking more water, and gaining healthy habits. "Frame things with a more positive approach," Holthaus says. "Focus on healthier habits, and congratulate yourself along the way when you do reach those goals."