When it comes to tracking body composition, relying solely on scale weight can be misleading and ineffective.
Health Indicators: Other factors such as using DEXA, or if that is not easily available, waist circumference, blood pressure, cholesterol levels, and fitness are better indicators of health and change, rather than scale weight alone. Focusing solely on weight can lead to neglecting these essential health markers.
Muscle Gain: If your goal is to build muscle, your scale weight may increase due to muscle growth. Muscle weighs more than fat, so it's possible to be getting healthier and stronger while the scale weight remains the same or increases.
Psychological Impact: Placing too much emphasis on scale weight can have a negative impact on mental health. Fluctuations in weight due to factors like water retention, hormonal changes, or digestion can cause unnecessary stress and obsession. It's crucial to focus on overall well-being rather than a single number on the scale.
Sustainable Habits: Concentrating on healthy habits such as balanced nutrition, regular exercise, and stress management, rather than fixating on scale weight, promotes long-term sustainable changes. These habits are more important for overall health and well-being than reaching a specific weight goal.
While scale weight can be a useful metric in certain situations, it's important to consider it within the broader context of your overall health, body composition, and individual goals. It's recommended to consult with a healthcare professional or a registered dietitian who can provide personalised guidance based on your specific needs.