Liar Liar Pants on Fire


Let’s get real for a moment.

Male or Female, young or old, wanting to lose weight, or a current work-in-progress - we always let the number on the scale dictate our success.  I know, because I let it happen to me for many, many, MANY years.

Why?  I have no idea.

Somewhere along the way, the media made the scale the ultimate “authority” on weight loss and I  just went along with it.

But I’m here to tell you that sometimes, the scale lies.

I used to be one of those people who freaked out if the scale went up 1/2 pound or if it didn’t move at all.  I would review my food journals and make sure I weighed all my food and eat perfectly that day only to hold my breath the very next morning as I stepped on that scale.  I let that number on the scale tell me every morning if I was a failure or not and I let it set my mood for the day.  This is not a healthy behavior and it’s definitely not a way to live.

Yes, the scale is one tool that you can use in your weight loss efforts, but it’s not the only one and here’s why:

  1. Your weight can go up or down every day depending on your diet, your age, your sex, your workout, your hormones, hydration…almost anything.  A 2-3 pound fluctuation each day is completely normal and isn’t a big deal.  One pound is equal to 3500 calories - so ask yourself - did you really eat an extra 3500+ calories yesterday?  My guess is that you probably didn’t.
  2. The scale doesn’t just weigh fat - it weighs bone, water, organs, muscle, and more.  When you step on that scale and see a fluctuation there’s no real way to tell exactly what’s changed in your body.
  3. The scale doesn’t measure your health and fitness level or your metabolic activity.  For example, foods break down differently - some take 2 hours to digest - some take 20.

Some GREAT alternatives:

  1. Use a Tape Measure - Take weekly measurements and record your progress.  Muscle is more dense than fat and although the scale numbers may not be decreasing, your waistline may.
  2. Take Photos - Take bi-weekly or monthly pictures wearing the same clothing in the same positions.  See the changes in your body that you may not notice on a daily basis.
  3. Use a Body Fat Caliper - Use this tool as a visual “pinch” test each week to measure your progress.  Here’s one on
  4. Do The Closest Test - Pick a pair of jeans and try them on weekly.  You know you’re doing something right when they start to get loose.
  5. Listen to Friends & Family - It’s said that it takes 4 weeks for you to see changes in your body, 8 weeks for friends and family, and 12 weeks for everyone else.  If people are taking notice of the changes in your body and sharing them with you then take that as a great measurement of your progress.
  6. Check Your Workout Endurance & Progress - Are you able to do more push ups now than you were 30 days ago?  Can you reach your toes now? Are you doing 15 instead of 12 reps per set?  All of these are great ways see that your body is changing, getting stronger, and making progress.
  7. As Yourself How You Feel - Do you have more energy? Are you sleeping more sound? Do you seem happier throughout the day? All of these changes mean that you are doing more positive things to your body and that’s a win in anyone’s book.

Don’t get me wrong - scales are a great tool to have in your weight-loss toolbox, just don’t make it the ONLY one.  If you are moving forward every day and actively making healthier choices then you are headed in the right direction.  #NeverGiveUp

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  1. Great informative post!

    Comment by PilotJeff — 17 June, 2014 @ 2:00 pm

  2. Thanks for reading! :)

    Comment by Christina Russell — 17 June, 2014 @ 3:18 pm

  3. I could not agree more with this post! The scale weighs ALL of you, not just fat/muscle/etc. As someone who has serious digestive issues, my weight, can fluctuate VERY easily, and I’m talking about the number going UP, up to five pounds at times if I’m sick and flaring up, it took a while for me to realize how I feel about myself i smuch more important than a number. Your seven tips are awesome :)

    Comment by Amber — 17 June, 2014 @ 6:17 pm

  4. Thank you Amber!!

    Comment by Christina Russell — 17 June, 2014 @ 8:38 pm

  5. I don’t even own a scale because I don’t trust it and like you said, there are so many better ways to measure success :)

    Comment by Annmarie L — 18 June, 2014 @ 3:58 pm

  6. That’s fantastic! I wish I had the willpower to throw mine away

    Comment by Christina Russell — 18 June, 2014 @ 4:08 pm

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