oncontextmenu="returnfalse" ondragstart="returnfalse" onselectstart="returnfalse">>>> Bri Runde: Forget the Number on the Scale!

Wednesday, April 23, 2014

Forget the Number on the Scale!

Last week one of my challengers shared this post in our "Spring Slim Down" group:

"So im super aggravated with myself.. I lost 4 lbs the first week becuase I did good at following my meal plan.. now I gained a pound back this week because I haven't been as good!! Does anyone else have this problem?? Reality hit that I need to shape up and get my act together because I'm only cheating myself!"

I can't say I blame her. I used to be one of these girls too. One that was completely fixated on the number that showed up on the scale. I would weigh myself just about every day.

However, here is what I told her and what I want to tell you:

Your weight fluctuates moment-to-moment! It fluctuates due to your body fluid. Too much sodium intake can cause water retention. It fluctuates based on certain foods you eat, for example whole wheat bread can make you feel bloated after. If you are using certain medications, if you have your menstrual cycle, if you haven't gone to the bathroom yet {T.M.I? It's true!}, or even after a workout... these are all things that can cause weight to fluctuate, so it is absolutely ridiculous to weigh yourself daily! Instead, I tell my challengers a more accurate way to measure progress is to take pictures and measurements before and throughout their journey. This is going to be one of the best ways to see the changes you make. 

Honestly, I don't weigh myself much at all, maybe once a month or so, if even that. I base how I am doing by how my clothes fit and feel. I should probably get in the habit of weighing myself every other week at least, because weighing yourself is not bad. In fact, it is good for you to know where you are at for your overall health and will allow you to make adjustments to how you are eating or how you are exercising if needed.

So here are my suggestions on how to use your scale wisely:

  • Only step on it once a week or once every other week. 
  • Do it first thing in the morning before eating or drinking anything.
  • Do it with similar clothing each time.
  • Very important - use the same scale!  
  • Do not do it again for the rest of the day!
And remember, if you are trying to lose weight, a realistic loss is half a pound to two pounds per week. 


  1. I could not agree more! I hadn't weighed myself in about 3 months and boy was I surprised when I stepped on the scale at the start of the 5 Day Clean-Eating Challenge. I'd gained 12 lbs over the winter! Then I lost 5 lbs that first week! I've only lost 2 more in the following 2 wks, but I've lost a total of 2 1/2 inches in my waist, 1 off hips, 1 off abductors, 1 1/2 off chest, 1/2 off each arm and each thigh. I've also lost 2 1/4 inches off my belly!

    Although I still want to lose another 7-10 lbs, I have to realize that my workouts and diet are working! It's just gonna take some time for the weight to come off!

    Thanks for this great reminder!!

    1. You have been getting some fantastic results since our 5-day challenge ended! I am so proud of the hard work you are putting in and it's showing from these numbers! Keep it up, Mel!