The scale is one of the most divisive tools in the health and fitness world. For many women, it’s tied to emotional ups and downs and often triggers stress or obsession with the perfect number on the scale.
I used to weigh myself 4-5 times a day and drag myself through the mud mentally when my weight was higher at the end of the day than in the morning. Which is crazy to me now, considering it’s natural for your weight to go up during the day as you eat because there’s simply more inside your body. Thankfully, I’ve learned the scale isn’t a reflection of body fat.
Reverse dieting and using the scale as a tool during a reverse diet can be helpful, depending on your mindset. So if you’ve ever wondered whether you should weigh yourself during a reverse diet, you’re not alone. Today, let’s unpack this question and explore how to use (or not use) the scale in a way that supports your goals and mindset.
Learning to Disconnect from the Stress of the Scale
If seeing the number on the scale fills you with anxiety, yet you want to learn to break free from that stress, weighing yourself can actually be a helpful tool when used correctly.
During a reverse diet, your weight might: 1) stay the same as you build muscle and lose fat, which balances out on the scale; 2) slightly trend up as you increase food volume and gain muscle (since muscle weighs more than fat).
Why Weigh Yourself?
Using the scale during a reverse diet can help you recognize patterns and build resilience against fluctuations. Here’s how to supplement the scale for a full picture:
- Track body measurements
- Take weekly progress pictures
- Monitor energy levels, libido, and menstrual cycle changes
- Track gym progress: Improved strength and endurance are huge wins!
Remember, the scale is just one data point that accounts for a tenth of the story.
What to Do If You Can’t Turn Off the Pressure of a Number
If the scale derails your mindset, let it go. Seriously. Not using the scale is perfectly okay and encouraged if it negatively impacts your mental health.
Instead, focus on the metrics above (measurements, progress photos, energy, strength and endurance wins).
The key is holding yourself accountable to tracking these metrics regularly. A spreadsheet or tracking app can simplify the process.
When You Just Don’t Care About the Number on the Scale
Cheers to you! 🎉 If you’re in this mindset, you’ve reached a powerful place where the number on the scale doesn’t define you. Instead, your focus is on:
- Fat loss and muscle gain: Building strength and losing inches matter more than a number.
- Sustainable habits: Nourishing your body, feeling energized, and creating a lifestyle you love.
This mindset isn’t easy to achieve (it took me years!) but it’s worth it. When you prioritize how you feel and look over what the scale says, you unlock a new level of freedom.
Remember – Your Health Journey Is Your Own
The scale is a tool, not a measure of your worth or progress. Whether you choose to use it or not during a reverse diet depends on your mental relationship with it. No matter your approach, tracking additional metrics ensures you see the big picture: improved energy, strength, and body composition.
If you need support on your reverse dieting journey, I’m here for you! Let’s chat about your goals and how I can help you feel confident and empowered. DM me on Instagram or check out my Master Your Macros course for personalized guidance.
Remember, Beautiful Peach, you are worthy of achieving your goals—no scale required.
