As a Dietitian, I see an unhealthy obsession with the scale all the time. I watch my clients let the number control their feelings, their choices, and their confidence. And even though it is just number (…a misleading the other in that!), they give the scale more power than it should. Instead of building processes that truly support long-term health, they adjust to scale. Sound familiar? Unfortunately, we are conditioned to equate the scale with success or failure. But here’s the thing: the way to measure health is more than a number. It’s about focusing on mental well-being, energy levels, nutrition, and personal goals—rather than focusing on the daily grind.
Featured image from our interview with Lauren Ireland by Emma Bassill.
Eddie Horstman
Edie is the founder of the nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
Redefining Life: Looking at the Big Picture
By now, we know that good health is not equal. That’s right seriously personal. Are you trying to build strength? Prioritize protein resistance training. Committed to hormone balance? Make healthy fats and daily commutes non-negotiable. Need to improve your gut health? Focus on managing stress and improving your microbiome. You get the idea. Life is fickle—it changes as your priorities do. Pinning your resume on the wrong number? That’s missing the big picture.
Expanding Your Vision
How much of your life has you spent managing the scale? How many times have you started a new diet specifically because the number didn’t show what you wanted? For better or worse, you are not alone. Contrary to popular belief, the scale is one of the worst measures of health. A little summary unless you consider your well-being as an entire ecosystem. Regardless, the scale can be misleading and overwhelming. And if you know, you know—this device tends to fuel a never-ending cycle of not feeling good enough.
Contrary to popular belief, the scale is one of the worst measures of health.
Why the Scale Misleads
No matter how you spin it, life is not just a number. It’s about your habits, the way you think, sleep, and self-care. He said it differently: the scale is not the gold standard. Just think of it as your daily pull to Earth. Nothing more, nothing less! The truth is, when you expand your perspective beyond just one number, you find a more empowering way to measure well-being.
1. It Doesn’t Tell the Whole Story
Once you start lifting weights, you may gain muscle while losing fat—and the number on the scale may go away. up. But it can’t distinguish between muscle, fat, water, or bone (unless you use a scale like HumeHealth). Additionally, weight fluctuates due to hydration, hormones, and even the time of day. For example, we often retain water during our menstrual cycles, which causes temporary weight gain. Without being frustrated, these changes are completely normal.
2. Mental Number
For many, a scale is more than just a device. It’s a bullet. Research shows that regular weighing can lead to low self-esteem, unhealthy eating habits, and body dissatisfaction. Instead of feeling empowered about your health journey, you may feel discouraged (even if you’re making significant progress in other areas).
Better Ways to Measure Your Health
If you feel trapped by the numbers—always chasing the bottom line—it’s time to turn your perspective around. So, what are the best ways to measure your well-being?
1. Body Composition Test
Body composition tells you the ratio of fat and lean muscle in your body.
- DEXA tests: The gold standard for measuring body fat, lean body mass, and even bone density. DEXA scans are a game changer if you want an accurate picture of your body composition.
- Bioelectrical Impedance Analysis (BIA): A more affordable alternative that you can find at gyms or with smart scales like InBody.
2. Cycle Measurements
Want to go old school? Forget the scale. Hold the measuring tape instead!
- Waist-to-Hip Ratio: A better predictor of metabolic health than weight alone. Track lost inches in areas like your waist or thighs, which often show fat loss better than a scale ever could.
3. Performance of Eligibility
Your body is made to move, so why not measure its capabilities?
- Power Benchmarks: Can you lift heavy weights or do more push-ups than last month?
- Heart Health: Try tracking your resting heart rate, VO2 max, or how quickly you recover after exercise.
- Mobility and Flexibility: Improved range of motion is a big win for life.
4. Blood Work and Internal Symptoms
True life begins with inside.
- Biomarkers are key: Keep tabs on cholesterol, blood sugar, inflammatory markers, and thyroid function. Regular blood panels can provide important information about your metabolic and hormonal health.
5. Mental and Emotional Health
Remember, your mind is as important as your body.
- Tap Sign In: How are your energy levels, mood, and stress?
- Make Rest Non-Negotiable: How is your sleep?
Tips to Change Your Mind
If you are ready to get rid of scale, the first step is to remove it completely. Out of sight out of mind. After that, it’s about challenging the narrative you’ve been clinging to—because it matters this is not the case defined number. Reframe your focus to daily gratitude, uneven victories, and how you feel. Here are my tried-and-true tips to help you take that first step toward freedom and self-compassion.
- Lose Weight Daily. Replace the habit of stepping on the scale with something energizing. Try documenting your fitness history or tracking how you feel after a workout.
- Focus on Habits, Not Results. Instead of fixing a number, create consistent habits that improve your well-being. Think about meal prep, adding more color to your plate, or booking your day with a short walk.
- Celebrate Unequal Victory. Did you lift a heavy weight? Did you sleep better this week? Rock a sleeveless top with confidence? This win is more important than the number on the scale.
A Journey, Not a Place
To bring this full circle, life has many facets. It includes your physical, mental, and emotional well-being. Measurement is a tool—yes—but it’s overly simplistic (smart measurements aside). By letting go of the number on the scale, you can redirect your focus to what really matters: feeling strong, energetic, and confident in your own skin. Life is a journey, not a destination. Start measuring yourself in ways that lift you up, not bring you down.