We need to talk. It’s not you, it’s us. This relationship isn’t working for us anymore. Maybe it’s time we go our separate ways.
Is that a conversation you need to have with your scale? That little machine that often feels like it’s judging you can be your best friend in gauging your progress when you’re trying to lose weight. But guess what: Not only is it not the end-all, be-all for weight loss, it might be working against you. Is it time to break up with your scale? Here are five signs you might need to think about alternate ways to track your weight loss.
YOU’RE REACTING TOO EMOTIONALLY TO WHAT YOU SEE
If the number on the scale is making you change your behavior in the immediate term, it’s a sign something isn’t working. In my dietitian practice, I’ve seen clients who react to their weigh-ins by over-restricting what they eat if they’ve gained weight, or overindulging if they’ve lost weight. I call this “yo-yo weight gain,” and it can lead to an overly drastic approach to dieting. Having your eating habits dictated by your scale makes it nearly impossible to be mindful of your food choices. Self-sabotage is a slippery slope, and you need to take a hard look at the habits that make you go to the extremes — otherwise it’s it hard to keep the weight off for good.
观看更多>ASK A TRAINER: ON LOSING WEIGHT
您正在遇到饮食行为无序
Bingeing, purging, restriction, orthorexia or over-exercise: Irregular eating takes many forms, but if you fall into any of these categories, it’s time to step away from the scale and talk to a professional who can help you find a healthier way to live. If you’re concerned about yourself or a loved one, the National Eating Disorders Association has a goodscreening toolthat can help advise whether you need to talk to a pro. We can all live a healthy life in this weight-conscious world, but building a foundation that involves a plan of action for recovery from disordered eating behaviors is the first order of business.
你对自己有消极的想法
Shame gets real deep, real fast. Self-loathing and blaming yourself for your weight affects more than just your progress — it also erodes your feeling of self-worth and your dignity. Shame isn’t a motivator. If stepping onto the scale makes you have negative thoughts about yourself, it’s a sign you need to ditch it. The number on it doesn’t say anything about your worth or value — it’s just a number, literally.
READ MORE >HOW OFTEN SHOULD YOU WEIGH YOURSELF?
YOU’RE WEIGHING YOURSELF TOO MUCH
如果您对早晨或每天多次进行一次权衡而变得痴迷，这是该秤对您的好处的迹象。而不是跟踪重量，而是take measurements。通常，即使您的体重不多，您的腰围也会缩小，腰围也会减少。实际上，腰围可能是better predictor of healththan weight.
YOU”RE BUILDING MUSCLE, AND THAT’S MAKING YOU GAIN WEIGHT
如果您正在努力训练，但根据您在规模上看到的数字来衡量结果 - 反过来又使您不高兴 - 也许是时候重新评估您的度量标准了。Strength training和HIIT workoutscan boost muscle mass, which means your body composition may be improving. But because the number on the scale is a sum of your whole body — including fat and fat-free mass such as muscle, bones, organs, ligaments, tendons and water — your total body weight doesn’t necessarily provide the full picture. Endurance training can create weight fluctuations as well, thanks to fluid retention andinflammation。如果听起来像您，您可能需要专注于训练，并更多地关注自己的感受，达到表演目标，衣服的合身方式和进食助长您的食物。
