In this episode, I’m talking all about the scale. If you are constantly weighing yourself daily, (or weighing yourself multiple times a day).

If you feel like you eat no matter if the scale is up or down, or your day is determined by how much you weigh – this is for YOU! 

Let’s Get Real About the Scale

There’s so much noise out there about the scale. Should you weigh yourself every day? Once a week? Never? Honestly, it’s enough to make your head spin faster than a hamster on a wheel. And here’s the truth: if you have a good relationship with your scale—where it’s just a neutral number in your day—go ahead and do you. But if your mood and self-worth are tied to that number… well, we need to talk.

Picture this: You pee, step on the scale, and BAM—your day is either ruined or you’re celebrating like you just won the lottery. Sound familiar? If that little uptick (even by an ounce) feels like the universe is out to get you, then it’s time to reevaluate. Trust me, I’ve been there, weighed that, and it’s no fun.

My Toxic Relationship with the Scale (Cue the Drama)

Let me spill some tea about my old toxic relationship with the scale. I used to weigh myself not once, not twice, but multiple times a day. Like, before breakfast, after breakfast, at night before bed, and even sometimes mid-snack. I’d move the scale around the room hoping for a different number (because apparently, it had magical powers based on its location?).

And if the number was up? UGH. Immediate spiral: “Why do I even try? I’m failing. Pass the snacks!” If the number was down? Well, time to celebrate! More food, more drinks—because clearly, I’ve earned it. It was a rollercoaster that no one asked for. And let me tell you, the self-talk? Not cute. Words like “failure” and “what’s wrong with me” were on repeat.

Let’s Talk Science: The Scale is Total BS

Here’s why the scale is a trash way to measure your worth: it fluctuates for the most ridiculous reasons. Did you drink water? Eat salty food? Strength-train yesterday? Didn’t sleep well? Yeah, all of those things can make the number go up, down, and sideways without any actual fat loss or gain. Women, add in your menstrual cycle and you’ve got a whole new level of unpredictability.

So, what’s the point of getting worked up over a number that changes for reasons totally out of your control? Spoiler: There isn’t one.

Ditch the Scale, Keep the Progress

Okay, so you’re ready to take a break from the scale. Now what? How do you measure progress without stepping on that dreaded piece of plastic every morning? Easy peasy.

• How Your Clothes Fit: Jeans don’t lie, friends. If your clothes are fitting differently, that’s progress you can actually see.
• Measurements: Grab a tape measure and track your progress by checking your waist, hips, and other areas once a week.
• Mirror Check: Look at yourself (no, not with a judgmental eye). How are you feeling? Do you look more bloated, or is your face looking a bit fuller? Take note without tying emotions to it.

The Mirror Pep Talk

Now, instead of weighing yourself every day, I want you to try this. Look in the mirror and—hear me out—say something nice to yourself. No need for over-the-top affirmations if that’s not your style. Just something simple like, “Today, I’m going to respect myself,” or “I’m going to treat myself the way I treat the people I love.”

Yes, talking to yourself in the mirror can feel a bit goofy at first, but setting a positive tone for your day is powerful. You’ll be surprised at how much your mindset shifts when you stop relying on a number to tell you how to feel about yourself.

The Takeaway

To wrap it all up: The scale is not the holy grail of your health or happiness. It’s just a tool that—let’s be honest—is pretty flawed. So, take a break from it. Focus on how you feel, how your clothes fit, and most importantly, how you speak to yourself. Because no scale can measure your worth—only you can do that.

And if you’re ready to stop bingeing and overeating for good, I’ve got something extra for you. Check out the free training I’ve linked below to take that next step.

Until next time, keep being fabulous—without the scale!

Follow me for daily tips on Instagram! @kellylwellness

Are you ready to stop overeating and finally be in control around food? Watch my FREE training How to Stop Binge Eating (Without Cutting Out Your Favorite Foods) to learn how it’s possible!