BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Health Tips

From tips on how to lose weight effectively to ways to combat boredom eating, this collection of informative articles covers a wide range of health topics that matter to real people, like you.

4 Benefits of The No-Scale Club

Do you step on the scale each morning? What about after each meal, before bed, and any other chance you can throughout the day? Though the scale does offer accountability and motivation during your weight loss journey, continuously stepping on it may be doing more damage than good. But by joining the "no-scale club," you can reap some major benefits, including reducing anxiety and inheriting unleashed freedom!

4 Benefits of The No-Scale Club


4 Benefits of the "No-Scale Club"

First off, it is important to verify the scale can be beneficial. However, it is equally critical to mention obsessing over its use and the number staring back at you can trigger unhealthy relationships and perceptions of food, your body, and health in general. But by dismissing the scale, you are likely to reap the following benefits:

1. Heightened Senses
Instead of fixating on a specific weight goal, step off the scale to switch on other senses. You are more likely to tune into feelings of hunger and satiety, along with a more open and positive perception of health.

2. Reduced Anxiety
Each time you step on the scale may provoke extreme anxiety, especially if you have a goal or set number in mind. But really, you are likely only fueling your anxiety more, along with allowing it to dictate your theme of the day ahead. Ending the obsession and consistent need to weight check yourself can reduce or completely terminate scale-induced anxiety.

3. Unleashed Freedom
Rather than feeling confined to the numbers staring back at you, break the heavy chains from the scale to unleash boundless freedom. You will start to feel more confident and motivated to not only continue your health journey, but inspired to break out of comfort zones in other aspects of life. (Skydiving, anyone?)

4. Greater Attention to Other Health Parameters
First off, weight naturally ebbs and flows throughout the day based on a multitude of factors and is not a true representation of actually fat gain. Health is much more than the number on the scale and can be sized by taking body measurements, blood lipid levels, and simply a sense of overall wellbeing. Speaking of... Read on and learn how to measure these perimeters!

How to Weigh Yourself Without a Scale

While you may be wondering how you are to track progress without a scale, there are certainly other methods to measure weight and health. So when joining the "no-scale club," validate your progress with:

1. Body Measurements
As mentioned above, the scale is not an actual depiction on true fat loss, as fat may be displaced with muscle throughout your weight loss journey. Taking body measurements of the biceps, stomach, waist, hips, and thighs is a more accurate representation on body transformation and should tracked on a monthly basis.

2. Clothing
With body changes occurring, your clothes may be fitting a little differently but all for the better. Take notice and embrace the ways your favorite pair of jeans feel, relishing on the progress and igniting your inner confidence.

3. Progress Pictures
Rather than allowing quantifiable numbers dictate the perception of progress, let a picture tell a thousand words. Taking progress pictures allows you to visualize body changes throughout the entire process. When taking pictures, stay consistent with the lighting, what you wear, and timings of the day. Also write down how you feel on the pictures and reflect on just how far you have come!

4. Energy Levels
Whether related to consuming a nutritious diet, increasing water intake, exercising more, or a combination of all, you may start noticing heightened energy levels, along with improved sleep and lowered fatigue throughout the day.

5. Self-Worth
Instead of basing your worth on the physical weight of your body, learn to love yourself and all the things you are capable of doing. Start relishing on the process and moments, overcoming hurdles with strength and celebrating victories of all sizes. And not to mention, confidence never goes out of style!



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