Get off the Scale.

Earlier this month I spoke about resolutions and how we are setup for failure. I actually set myself up for failure by saying I would be writing a weekly blog here on LinkedIn.

Life, work, patients, fatigue, and other priorities got in the way. That is life.

So back to resolutions. By now, a good portion of us that made resolutions have probably cheated a little or given up all together. I personally didn't make any fitness resolutions this year. This is probably why I haven't been working out much or hitting my daily Apple Watch step goals. I have though caught up on season 2 of Mandalorian. This is the way.

Mental wellness appears to be a higher priority in 2021. This should be the way.

One reason I feel many of our "health" resolutions fail is not because we overeat or miss a run or binge on netflix. I think we set ourselves up for failure using the wrong trackers or markers of success. For weight loss the scale can be your worse enemy. For life goals and mental wellness our dependence on the words and actions of others can be our worse enemy.

I have two scales in my bathroom (pictured here)...one is old school and another is digital. If I don't like what one reads, I step on the other in hopes of an error. Both generally register the same number. During the peak of me obsessing over my weight and diet (2016-2017) I used to step on the scale 2-3 times/day. It was insane how that little thing was what I used to gauge progress and success.

To me the scale equates to not just a physical object used to measure weight but symbolizes a general concept -- looking for gratification, acceptance, or confirmation from the wrong sources. How one feel should not be dependent on a machine or another voice -- it should really be about what you think and what you feel.

So back to the science of the "scale"...

For starters, realize that your weight can fluctuate within the same day. Many other factors can affect your “apparent” weight as well, such as: whether or not you have taken your daily poop, when you last ate, the amount of salt you consumed in your diet, and the weather outside. The scale can read the same weight for someone that gained half a pound of lean tissue and lost half a pound of fat. In the beginning the weight will be coming off quickly because you are eating less and exercising more than you were before. The scale is great when you are seeing the numbers drop, but when they hold steady or start to go up -- we freak out.

Back in 2017 (as seen in this picture) I was at my lowest number on the scale: 166 pounds! I worked hard and went to extremes to get to this milestone only to find myself still not satisfied, physically or mentally. This is why, it's time to get off that scale.

Honestly, it's just better for your mental wellness to not obsess over the numbers. The opinion of the scale should not sway progress. For me I went to the scale looking for something to help me rid my insecurities. In the same manner I used to find myself seeking security in the words and acceptance of others. We are human and therefore we love the dopamine rush that comes with positive feedback, pats on the back, awards and recognitions.

But what happens when all the kudos stop? What happens when the feedback is bad and the rewards are handed to someone else? Do we stop our progress?

The scale is important to track weight loss and progress. However there comes a point it inhibits progress. It's the same when you are getting started on a new project. The feedback and insight from mentors and colleagues is important. However as time goes on and you gain confidence it's important to not be as dependent on others. It's equally important to not let the words or actions of others serve as your "scale" for success.

Get off the scale. Be you. Do you.

Jamin Brahmbhatt, MD