Reasons to Ditch the Scale for Good (And Other Ways to Measure Weight Loss)

Hey, aspiring pro cheerleader! You're probably here because you're wondering why the number on the scale hasn't moved despite your efforts to workout and eat healthier — among other optimizations you make to get fitter. First off, let me tell you that the scale isn't an accurate metric, and relying on it alone can make you feel discouraged because it'll look like you're not progressing at all.

In this article, I mention legit reasons why you may want to rethink the scales and what you should be measuring instead.

Remember that weight loss and fat loss are two different things.

The scale only reflects the amount of weight your body lost rather than fat. Also, when you put on more lean muscle as a result of resistance training (lifting weights or doing bodyweight workouts), you're likely to weigh more even though you look sculpted. That's because muscle weighs the same as fat. So, if you're losing fat and gaining muscle — also known as "body recomposition," that's a good thing!

The number on the scale does not reflect your health.

You may know how much you weigh, but that doesn't paint an accurate picture of your overall health. That includes your hormonal health, vitamin and mineral status, blood sugar levels, blood pressure, and more. Don't get me wrong — losing weight can do wonders for your health, but oftentimes, drastic weight loss strategies such as cutting out entire food groups or going on an extreme calorie deficit for longer periods do more harm than good. Hopefully, you get the idea.

Your weight fluctuates from day to day.

Another important reason to not rely on the scale is that your weight normally fluctuates. Various factors can cause this, such as having bowel movements, your water intake, and eating a large number of carbohydrates at once (which leads to water retention). Changes in your hormones, especially around your period, can show up as an additional 3-5 pounds on the scale.

The bottom line? Don't let the number on the scale discourage you. While it's okay to use the scale, you need to be aware of the factors mentioned above. More importantly, ask yourself: Is the scale motivating me or not?

Shift Your Focus By Doing These Instead...

If you're aiming to improve your physical appearance (lose body fat and gain lean muscle) for a dance or professional cheerleading team, get a DEXA scan instead. This will track how much body fat you're actually losing in comparison to your muscle mass.

Also, take progress pictures at home! While they don't give exact measurements, you'll easily notice visual changes in your face arms, belly, and legs. Be sure to take photos on the same day and time of the week and wear the same clothes.

Last but definitely not least, KEEP SHOWING UP! Instead of setting a goal of how much weight you'll lose, make it your goal to show up for your scheduled workouts and eat cleaner. This is just an example of a non-scale goal that will provide you with great results. And if you need a professional trainer for a more personalized plan, don't hesitate to ask for help.

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