For far too long many people jump on the scales to see what number jumps back at them.Although picking an arbitrary number for weight loss can be a good starting point (and it's definitely good to set goals),your scale number certainly doesn't tell the whole story.Yes,they are valuable as a quantitative tool,and clinically can be useful for tracking progress.However,当你跳到秤上时，你看到的数字既可以使你的一天变好，也可以使你的一天变坏，并且可以让你的情绪发生不必要的过山车。我想鼓励你不要每天都在天平上跳。We are so much more than a number!！
在我看来，量表只是一个数字，there are numerous other ways you can access your current health to see and know if you are in good shape.
The reason I personally don't weight myself and recommended it my clients is because when you jump on the scales if you see a number you don't like you immediately create negative self-talk which is often anxiety-fueled,you can also feel upset,disappointment,guilty,惭愧的，“脂肪.All these feeling affect your nervous system increasing your stress hormones.
If you happen to weight yourself first thing in the morning and suddenly see number you don't want to see,immediately you then start your day in a negative,unhappy and disappointed way.你想让这件事在前一天定下基调吗？If you've eaten and exercised particularly well but still see an increase in weight your motivation and drive can plummet,会让你感到迷茫和困惑。This may lead to self-punishment - over exercising,卡路里限制，或者你痛打自己，暴饮暴食，对自己说些讨厌的话。所有这些都给我们的身体和神经系统造成了如此大的伤害。
Things which affect the scales:
- Did you know that your weight can fluctuate by a few kilos over 24-48 hours?This can be caused by water retention,hormones,change in bowel motions,what you ate,how much water/fluid you've consumed,if there was sodium in your foods,你穿什么样的衣服，你一天中什么时候称体重？
- Muscle weights more than fat.If you've been exercising i.e.lifting weights and doing resistance training more,more than likely you've put on more muscle and lost fat.
Don't let the scales define you!And,don't get caught up in the numbers game and compare yourself to others.Social media is terrible for this,often you see people post what their weight is,they may look a picture of health but you don't really know what's going on in their world,what they are eating,what supplements they are taking,what exercise they are doing,如果它们有平衡的荷尔蒙水平，如果消化良好，如果他们的神经系统得到了适当的支持，并且他们没有焦虑或高压力。健康比规模上的数字要多得多。
- Become more health focused as opposed to weight focused.
Start to assess yourself in other ways,调整你的身体。How are your energy levels?Do you have more energy?Is your skin clearer?Not only with your workouts,但在日常生活中呢？你注意到每天的家务活越来越简单了吗？Does walking up those stairs/steep hill suddenly becomes a breeze?Maybe you're sleeping better,晚上不经常醒来，feeling refreshed upon waking?？
Assess your digestive system,你的大便更正常吗？Is your stool formation one big soft log instead of looser stools or pallet like stools?？
- How do you feel emotionally?？
Are you happier?More confident?Higher self-esteem?你一直在滋养你的身心，为你的目标努力工作吗？By assessing all of this you will notice an increase in happiness and become more comfortable in your own skin.There's no greater satisfaction than FEELING amazing.
- Go old-school,grab a tape measure and measure your hips,waist,bum,arm,东西.
If weight loss is your main focus measure these areas of your body and do this once every 2-4 weeks.Just make sure you're taking the measurements in the same places on your body at the same time of day.
Progress pics are a great ways to assess physical changes.Before you start a new workout routine or change in diet,take a pic of yourself.一张全身照片——你不必给任何人看。It may be uncomfortable at that time,but just think about how amazing it will feel to look back at the old picture and compare it to where you're at today.没有什么比你自己前后的照片更能激励人心的了！！
- Set fitness goals that are not weight-orientated.
比如说你想做20个俯卧撑，run a half marathon,do 5 unassisted pull ups.With your mind focus on strength building or endurance goals you won't have to worry about the number on the scale.If you can only do 5 push ups now,but next month you can do 10,you've definitely gotten stronger,so you should be proud of that,and you might have even toned your arms a little more,额外奖金！！
Are your clothes getting a little bit looser?Or maybe your jeans are fitting a little bit better from those squat gains?Do you feel more confident in your favorite dress?Even if the number on the scale doesn't change (or even goes up) your body is still changing in a good way!Remember that the scale doesn't know the difference between fat and muscle.你可能会同时向外倾斜和锻炼肌肉，and the scale can't recognize that.
Remember: It's just a number,and it can be wildly inaccurate over a short period of time.A number should never ever control your mood.If you have enough self-confidence to understand that,然后很棒，using a scale once a month or every two weeks might be okay for you.但是，if you know those things even have a chance at controlling you,不要让他们。Dismiss those tools from your life and focus on what matters…how you FEEL!！
保持聪明的训练，吃得干净，and being happy!That's the biggest reward of all!！