When I was a teenager, I had a strong habit of weighing myself regularly — often several times a week, if not daily. The scale was a constant presence in the family bathroom, and my body was continuously changing. Society emphasized the importance of weight, and like many others, I was influenced by this mindset.
This was during the early 2010s, a time when Instagram had just emerged and celebrities like Rihanna and Adele were in the spotlight. Online platforms were being used by teenagers to anonymously criticize each other’s appearances. While there was a growing body positivity movement and I was becoming more discerning, remnants of toxic attitudes persisted.
Despite falling within the “normal” BMI range regardless of whether I was at my thinnest or heaviest, I found myself fixating on the number on the scale without any medical necessity to do so. After a series of realizations and support from my community, I made a conscious choice to break free from this fixation. By the time I reached college, I had completely stopped weighing myself.
Since then, I have not owned a scale or monitored my weight, and I have never regretted this decision. While this approach works well for me, it may not be suitable for everyone. Depending on your health situation, healthcare providers may recommend regular weigh-ins.
Stepping away from the scale had a profound impact on my mental health and body image. The act of weighing myself had become a daily ritual, causing my thoughts to revolve around manipulating my weight. This constant preoccupation took a toll on my emotions, leading to moments of elation or dismay based on slight fluctuations in the scale reading.
Over time, I realized that this cycle of self-weighing was draining and harmful to my self-perception. Research supports this notion, indicating that self-weighing can have significant negative effects on mood for some individuals. It can foster a damaging pattern of self-criticism, linking one’s value to a fluctuating number.
Initially, I kept my weighing habits hidden, a behavior common among many teenagers. I went through phases of meticulously tracking my food intake, trying to correlate it with the changing numbers on the scale. Acknowledging the harmful impact of this cycle prompted me to seek support from loved ones and seek inspiration from empowering writers like Eve Ensler, bell hooks, and Jessica Valenti.
Reflecting on this experience, I am grateful for recognizing the issue early on, especially during a formative period of my life. Letting go of my fixation on the scale brought about a significant shift in my mental outlook. I felt liberated and less consumed by a number that held no bearing on my self-worth.
Today, as an adult, I no longer feel the urge to weigh myself.
The emotional weight of obsessively tracking my weight could have hindered my healthy relationship with my body. Here is some guidance on when and how to stop weighing yourself:
– Remember, a scale is just a scale and daily weighing does not provide an accurate reflection of your health.
– Weight fluctuates due to factors like hydration, hormonal changes, and digestion stages, making it an unreliable measure of overall health.
– Breaking habits is challenging but feasible with evidence-based strategies.
– Identify triggers that prompt you to weigh yourself and change your environment by storing the scale out of sight.
– Replace the habit with a healthier activity or routine to redirect your focus.
– Be patient with yourself as breaking habits takes time; seek support from mental health providers, support groups, loved ones, or online communities if needed.
When devising a weight loss plan, your healthcare provider may suggest collaborating with a dietitian or cognitive-behavioral therapist (CBT). A psychiatrist or therapist can assist in addressing underlying conditions or habits through therapy and/or medication. If you are a teenager, you can confide in a trusted adult, whether it be a friend’s parent, your own parent, or a school guidance counselor.
How frequently should you step on the scale? Perhaps not every day, or even not at all. Breaking the habit of constant self-weighing was challenging but proved to be one of the most beneficial choices I have made for my mental well-being. By doing so, I started to regain ownership of my body and enhance my self-worth. The focus was not on the actual number on the scale but on liberating myself from the detrimental cycle that had ensnared me.
For those who feel trapped, I aspire for this account to serve as a beacon of hope, illustrating that reshaping your self-perception and routines is feasible – and undeniably rewarding. This piece was originally featured on ForHers.com and was distributed by MediaFeed.org.
