The Scale

Following is an article we give to new patients at their first appointment. So many of us fall into the "scale trap"...that is, we base all of our feelings of success vs. failure on that one number. The truth is, there are SO many other factors that play into a weight loss journey. We must constantly remind ourselves of what's important when it comes to changing our body composition and KEEPING THE WEIGHT OFF for the rest of our lives. I wanted to send this out as a reminder that we have to look at the big picture...if you're feeling discouraged by the scale one week, re-assess all the other factors that you've been working on and changing. Remind yourself of how your body feels and the new lifestyle you're creating. You can and WILL persevere, as long as you never give up on achieving your ultimate goal.

Dr. Doug

THE SCALE

Using weight loss alone as motivation and reward for sticking to a diet is the worst possible method of attempting to change your eating habits from a long term standpoint and almost always guarantees failure. Scale-watching can be a dreadful enemy. It is the factor that leads to most failures but it is the single most important measurement that everyone focuses on.

This may sound strange, but many people who lose weight often regain it with a few additional pounds as soon as the diet has "ended.” Why is this?

When someone has dieted there are always two questions asked: "How much did you lose?” and, "How long did it take?” Furthermore, if someone asks "how are you doing?” your response is invariably, "I lost a pound” or "I gained a pound.” In other words, success is gauged by the numbers on the scale. The scale can make someone happy or depressed by tiny changes in its reading. In no way does it indicate real progress because it does not show if bad habits such as reduction in mindless nibbling have been overcome. The emphasis on the scale is completely misplaced.

An example can be seen in crash diets. People lose a great number of pounds in a short period of time and if successful the scale rewards with a lowered reading. In reality, nothing has been accomplished from the standpoint of changing the habits that cause weight gain but now there is the undesirable memory of having been successful with a crash diet.

Life then becomes a series of "starving or stuffing,” yo-yo weight fluctuations, and searching for the magic formula to lose weight quickly for a brief reward of a lower reading on the scale. Each attempt becomes more difficult. Weight gradually creeps up. What is wrong with this method? It may sound paradoxical, but the best way to permanent reduction in size is to completely forget about weight and the scale.

For long term success, there needs to be changes in habits and behaviours. Losing weight is not a behaviour. People cannot control their weight loss. What they can control is changes in eating behaviours. If such changes are achieved, then weight loss is automatic.
Another problem arises when the scale reinforces behaviours. Think about how often it has happened to you that a week of perfect dieting and vigorous exercise has led to a weight gain? Your immediate reaction: anger, frustration, despair, and thoughts of quitting. On the other hand, what if you have deviated a few times on a weekend and the scale goes down? You have not really learned anything about changing habits and when eventually the scale readings go in the wrong direction, you are then in real trouble.

In either case your behaviour is reinforced by an insensitive machine that didn't ask whether you were wearing different clothes, when your last bowel movement was, whether you are under a lot of stress, whether you drank more or less water than you usually do, performed a lot of exercise or if the weather outside has changed. All of these things can affect your weight.

The key to weight control is changing your behaviour. Improving your habits will lead to good feelings about yourself, causing better compliance with your eating and exercise plan, which will translate into noticeable inches lost in your clothing. As a last measure of success, check the scales. It will take practice, but one of the biggest favours you can do for yourself is to achieve long lasting weight control is to forget about your weight and the scales, and start working at identifying the real problem areas of your eating habits. You can learn to be successful in changing your eating habits permanently.

It's time for a change in your habits; forget the scale, it will take care of itself!