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5 Healthy Habits To Replace The Weight Scale

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The weight scale can be demoralizing. Stay positive, look at yourself in the mirror and appreciate the things you love about yourself. Meditate and spend 5 mins to focus on your breath. Go for a morning walk. Organize your most important tasks in order of priority. Pick a mantra that you can say out aloud to send power and confidence soaring through your veins.

Self-Weighing And Self-Esteem

A new study published in the Journal of Nutrition Education and Behavior found that frequent weight checks resulted in lower self-esteem among adolescents. Over 1,800 adolescents and young adults were followed for over 10 years and assessed in areas like body satisfaction, weight concern, self-esteem, depression, and unhealthy weight control behaviors. It was found that girls who self-weighed more frequently had a lower body satisfaction and self-esteem, were more concerned about their weight and had a higher prevalence of depression. Males who self-weighed more frequently had greater concerns with their weight.

It’s important to understand the motivations for self-weighing. If you weigh yourself more than once per week, why? What is the benefit? What would be the harm in weighing yourself less? Asking these questions and answering them honestly can uncover an unhealthy obsession with weight.

I want to encourage each of you to take a break from the scale. I know this can be hard, especially for people who routinely weigh themselves daily.

5 Healthy Habits To Replace The Weight Scale

1. Gratitude

Look at yourself in the mirror and, aloud, say one thing you are grateful for about yourself. Some examples are, “I’m grateful for my excellent eyesight,” or “I’m grateful for my cute freckles.”

2. Meditate

Rather than weighing yourself, dedicate 5 minutes to sit quietly and focusing on your breath. If your mind begins to wander, kindly revert your attention back to your breath.

3. Walk

Rather than your standard routine of weighing yourself at the same time every morning, go for a short walk around the block.

4. List your MITs

List out your most important tasks for the day and organize them in order of priority. This will help you get a head start on tackling your day efficiently.

5. Choose a Mantra

Pick a mantra to practice saying aloud to yourself each day. Choose one that will build yourself up. Utilize this mantra to send power and confidence soaring through your veins.

It may help to put your scale in the closet for a month to help break the habit. If you don’t trust your willpower to abstain from the scale with it still in the house, consider donating it!

Amy Good
Expert

My name is Amy! and I'm a Registered Dietitian that practices a holistic view of health. I like to consider the many different facets of our lives when trying to help others achieve their health and wellness goals.

Amy Good
Expert

My name is Amy! and I'm a Registered Dietitian that practices a holistic view of health. I like to consider the many different facets of our lives when trying to help others achieve their health and wellness goals.

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