To weigh, or not to weigh? That’s the…problem?

The scale, for many, is a double-edged sword in the world of fitness and health.
It can be a source of motivation, providing a sense of accomplishment when those numbers drop, but it can also bring frustration and self-doubt when they rise.
In this post, we'll delve into the complexities of using a scale as a measure of your health, offering insights, tips, and a more holistic perspective. 

The Influence of the Scale

From an early age, especially among females, the scale often wields a powerful influence. How you view your body, how you feel about yourself, and the decisions you make concerning your health can be swayed by a simple number. It's crucial to reflect on where you learned your mentality around the scale. More often than not, it's passed down from mothers or influenced by societal standards. To break free from this cycle, it's essential to develop a healthier relationship with the scale.

It’s important to remember that the number on the scale doesn't tell the whole story. It doesn't reflect your character, your worth as a person, or the remarkable things your body can do. Your weight is merely your gravitational pull on Earth. It's time to interpret this data differently and focus on what truly matters - your overall well-being.

Aldo, weight can be influenced by genetics, environment, and other factors. Everyone's body is unique, and comparing your weight to someone else's is an apples-to-oranges scenario. Genetics play a significant role in your body type and metabolism. If you come from a family of naturally slender individuals, maintaining a higher weight might require more effort. It's important to accept your unique genetic makeup and focus on your own journey.

Understanding BMI - The Flawed Measure and a Healthier Marker to Track 

The Body Mass Index (BMI) is a measure that has long been relied upon to determine whether a person is underweight, normal, overweight, or obese. However, BMI is far from a perfect indicator of health. It doesn't consider factors such as muscle mass or body composition. Many well-built athletes are classified as "overweight" or even "obese" according to their BMI. Therefore, it's crucial to look beyond this flawed measure.

When tracking your health, body fat percentage is a far more reliable marker. A healthy body fat range for women typically falls between 18% and 36%. This range accounts for various body types and emphasizes that health and beauty are historically associated with higher body fat percentages. Women with body fat percentages within this range generally experience better hormonal health, fertility, and overall well-being.

Factors Influencing the Scale

Now, let’s go over some tips and tricks that can help you better understand the number on the scale.  

First, when using the scale, consistency is key. Weigh yourself on the same scale, preferably in the morning, naked, and after nature's call. The scale provides a snapshot of your weight at that particular moment, influenced by various factors.

Numerous factors can influence the scale. If the numbers go up, it doesn't necessarily mean you've gained fat. Weight fluctuations are often due to changes in water retention, sodium intake, or other transient factors. High stress levels, dehydration, and inflammation can lead to inaccurate readings on the scale.

Conversely, a decrease in weight doesn't always signify fat loss. If you've recently decreased your carb intake, your body might be shedding water weight. Fluctuations also occur during days 7 to 14 of your menstrual cycle when you are often at your leanest. If you've increased your water intake, reduced inflammation, or made dietary changes, these can lead to decreases in your weight.

At times, the scale doesn't move much, typically within 1-3 pounds. This can be due to a variety of factors. If you're in a calorie deficit during the weekdays but consume extra calories on weekends, your weight may remain static. Consuming foods that your body rejects, such as gluten or seed oils, can lead to inflammation and weight plateaus. High levels of stress, poor hydration, and inconsistency with your nutrition and fitness plan are also reasons for a scale that refuses to budge.

Remember - the scale is a tool, not a measure of your self-worth. Take a holistic approach to your health by considering other markers like grip strength, lean muscle mass, fasting blood glucose, resting heart rate, blood pressure, HRV, and single leg balance. These markers provide a more comprehensive view of your overall well-being.

A healthy relationship with the scale means understanding that it's just one piece of the puzzle in your journey to holistic health and fitness. By focusing on the bigger picture and utilizing the scale as a tool for tracking rather than a source of stress, you can empower yourself to make choices that support your mental and physical well-being.

-Kailes