As a Nutrition Consultant, I see an unhealthy obsession with the scale all the time. I watch my clients let a number dictate their mood, their choices, and even their self-worth. And although it’s just a number (…a misleading one at that!), they give the scale more power than it deserves. Rather than build routines that truly support long-term health, they fixate on the scale. Sound familiar? Unfortunately, we’ve been conditioned to equate the scale with success or failure. But here’s the thing: how to measure health goes far beyond a number. It’s about focusing on mental well-being, energy levels, balanced nutrition, and personal goals—rather than dwelling on daily fluctuations.
Featured image from our interview with Lauren Ireland by Emma Bassill.
Redefining Health: Looking at the Bigger Picture
By now, we know that wellness isn’t one-size-fits-all. It’s deeply personal. If you’re trying to build strength, prioritize resistance training and protein. Committed to hormone balance? Turn healthy fats and daily walks into non-negotiables. Need to improve your gut health? Focus on managing stress and improving your microbiome. You get the gist. Health is dynamic—it evolves as your priorities do. Pinning your progress to an arbitrary number? That’s missing the bigger picture.
Broadening Your Perspective
How much of your life have you spent controlling the scale? How often have you started a new diet exclusively because the number didn’t reflect what you wanted? For better or for worse, you’re not alone. Contrary to popular belief, the scale is one of the worst health measurements. It’s a narrow snapshot unless you’re looking at your well-being as an entire ecosystem. Regardless, the scale can be both misleading and stressful. And if you know, you know—this device often fuels a relentless cycle of never feeling enough.
Contrary to popular belief, the scale is one of the worst measurements of health.
Why the Scale Is Misleading
No matter how you spin it, health isn’t just a number. It’s about your habits, mindset, sleep, and self-care. Said differently: the scale isn’t the gold standard. Just think of it as your daily gravitational pull to Earth. Nothing more, nothing less! Reality is, that when you broaden your perspective beyond a single number, you discover a far more empowering way to measure well-being.
1. It Doesn’t Tell the Whole Story
If you’ve started lifting weights, you might gain muscle while losing fat—and the number on the scale will likely go up. But it can’t differentiate between muscle, fat, water, or bone (unless you’re using a scale like HumeHealth). Additionally, weight fluctuates due to hydration, hormones, and even the time of day. For example, we often retain water during our menstrual cycles, causing temporary weight gain. Frustration aside, these shifts are totally normal.
2. The Psychological Toll
For many, the scale isn’t just a device. It’s a trigger. Studies show that frequent weigh-ins can lead to low self-esteem, disordered eating, and body dissatisfaction. Instead of feeling empowered by your health journey, you may become discouraged (even if you’re making tangible progress in other areas).
Better Ways to Measure Your Health
If you feel trapped by the numbers—constantly chasing a lower weight—it’s time to pivot your perspective. So, what are better ways to measure your well-being?
1. Body Composition Tests
Body composition tells you the ratio of fat to lean muscle in your body.
- DEXA scans: Gold standard for measuring body fat, lean mass, and even bone density. DEXA scans are a game-changer if you want an accurate picture of your body’s composition.
- Bioelectrical Impedance Analysis (BIA): A more accessible alternative you can find at gyms or with smart scales like InBody.
2. Circumference Measurements
Want to go old school? Forget about the scale. Grab a measuring tape instead!
- Waist-to-Hip Ratio: A better predictor of metabolic health than weight alone. Track inches lost in areas like your waist or thighs, which often reflect fat loss better than a scale ever could.
3. Fitness Performance
Your body is made to move, so why not measure its abilities?
- Strength Benchmarks: Can you lift heavier weights or do more push-ups than last month?
- Cardiovascular Health: Try tracking your resting heart rate, VO2 max, or how quickly you recover after exercise.
- Mobility and Flexibility: Improved range of motion is a huge win for overall wellness.
4. Blood Work and Internal Markers
True health starts on the inside.
- Key Biomarkers: Keep tabs on cholesterol, blood sugar, inflammation markers, and thyroid function. Regular blood panels can provide invaluable insights into your metabolic and hormonal health.
5. Mental and Emotional Well-Being
Remember, your mind is just as important as your body.
- Tap In: How are your energy levels, mood, and stress?
- Make Rest a Non-Negotiable: How is your sleep?
Tips for Shifting Your Mindset
If you’re ready to ditch the scale, the first step is getting rid of it entirely. Out of sight, out of mind. After, it’s about challenging the narrative you’ve been holding onto—because your worth isn’t defined by a number. Reframe your focus to daily gratitude, non-scale victories, and how you feel. Here are my tried-and-true tips to help you take that first step toward freedom and self-compassion.
- Ditch Daily Weigh-Ins. Replace the habit of stepping on the scale with something empowering. Try journaling your fitness milestones or tracking how you feel after a workout.
- Focus on Habits, Not Outcomes. Instead of fixating on a number, build consistent habits that nurture your well-being. Think meal prepping, adding more color to your plate, or bookending your day with short walks.
- Celebrate Non-Scale Victories. Did you lift a heavier weight? Sleep better this week? Rock a sleeveless top with confidence? These wins matter far more than a number on a scale.
It’s a Journey, Not a Destination
To bring this full circle, health is multifaceted. It encompasses your physical, mental, and emotional well-being. The scale is a tool—yes—but it’s an overly simplistic one (smart scales aside). By letting go of the number on the scale, you can redirect your focus to what truly matters: feeling strong, energetic, and confident in your skin. Health is a journey, not a destination. Start measuring it in ways that uplift you, not diminish you.
