What does the number on the scale actually mean?

Weight is looked to as the definition of health success in the diet industry. Our culture today is obsessed with telling people that health is equal to what the number on the scale says. However, there is so much more that goes into what we weigh than we ever give ourselves credit for. In fact, a lot of times focusing on the number on the scale ends up being a disservice to our bodies and discounts some of the other healthy changes we may be making. 

So what is weight anyway? And why is it used to measure health so often? Weight in and of itself is a way to measure the size and amount of everything that makes up your body. This includes muscle, fat, bones, joints, cartilage, water, skin, blood, waste, and more. So, when we weigh ourselves on the scale, the number we see is telling us how much mass (i.e. pounds) each of those components adds up to be. As a result, our weight goes up or down when any one of these parts of our bodies changes due to a variety of factors. 

One of the factors that changes our body composition is calorie consumption. Calorie consumption and energy balance contribute directly to the amount of fat on our body. If we are intaking more calories than we are using up, then our body will store those extra calories as fat and our weight will go up. Likewise if we are using up more energy than we are taking in then we will begin to break down extra calories from fat, and as a result our weight will go down . 

However, what is important to realize is that the same is true for the rest of the parts of our bodies as well. For example, if you ate a lot of salt one day and are retaining water, then your weight might be a little higher due to added fluid in your body. Similarly, if you have been building muscle mass through exercise, then even if your fat mass has gone down you may see the number on the scale go up solely because the muscle you add weighs more than what you have lost. Other factors that contribute to changes in body mass include hormonal changes, constipation, dehydration, aging, skin growth, and more. So when the number on the scale changes, we don’t automatically know it is due to calorie consumption. 

The question then is if weight can be influenced by so many other things, then why do people use it so often to measure healthy changes? There are many reasons for this. Many relate to body image and the way the media glorifies specific body types (that is a conversation for another day). However, weight is also used in the health industry because it’s one of the quickest and easiest parameters of health that you can monitor frequently. It’s easy to step on a scale weekly, but not quite as easy to get blood work taken to monitor things like cholesterol, triglyceride, glucose, or sodium levels. So as a result, weight is what practitioners have come to use to measure calorie consumption on a regular basis. 

This use of weight is not inherently bad, it just needs to be talked about and thought of within a healthy balance of other lifestyle and health factors. It is helpful to have such an easy tool people can monitor in their own home to see health progress. However, we have to remember that even when the number on the scale stays the same or acts unpredictably, that doesn’t mean you have not still been making health changes and experiencing healthy improvements in other areas. The number on the scale is not the end all and be all of health. Is it a tool? Yes. But we need to realize there is so much more to having a healthy body than just what number we see when we weigh ourselves. 

If we take all of this into consideration, then how do we use weight as a tool in the right parameters? The first step in using weight properly is to pick a time and place once a week to weigh yourself. Since we know so much can influence the number on your scale, it is important to measure your weight in the same setting each time so you can have a more accurate depiction of what you weigh. No need to weigh more than once a week. A week is a long time, it is important to give your body time to catch up on your healthy changes. The second step is to celebrate any healthy changes you are making week to week. Focus on your eating habits, sweet intake, mindful eating, portion sizes, activity level, and so much more. When we focus mentally on honoring our body through our lifestyle, then we will find that our weight will fall in a healthy spot without the scale dictating our happiness.

Finally, it is important to realize when you may have a problem with the scale. If you find yourself unable to focus on your lifestyle or being all consumed by the number you see each week, then it’s important to seek help. Weight should never cause anxiety, obsession, or depression. You are so much more than any number and life is so much more than just weight. 

As dietitians, we are passionate about helping people learn to relate to their body and weight in a healthy and fulfilling way. Even when the number on the scale doesn’t look like what you want, you are so much more than what you eat and how you feel like you look. For more help working through your relationship with your weight, body, and food get started working with us today by going to nutrition502.com to schedule a FREE discovery phone call or emailing natalie@nutrition502.com.