Ditch the Scale in Favor of Progress Photos

I work with a lot of women who want to improve their physical fitness, get stronger and feel more confident in their skin. Women who’ve learned to judge their progress, their value and their health based solely on what the scale flashes back in the morning. So I know that this sounds blasphemous but…it’s time to ditch the scale in favor of progress photos. I’ll tell you why.

It has taken me most of my life to get to a point where I can honestly say, on any given day, that I don’t know what I weigh. And I’m incredibly happy, and proud, that I can say that.

As a kid, weight never warranted my attention. Except for when my height and weight prohibited me from getting on the sketchy Zipper ride at the summer fair (even with my thickest soled sneakers on), I didn’t know that I was supposed to care.

As I got older I started to pay more attention. But it really wasn’t until college that I let the scale weigh on my happiness. So much so, in fact, that I developed an eating disorder and quickly became unable to focus on anything but that number.

I’m not alone in this experience. I know that.

And after years of struggling with anorexia, and more years undoing the physical and mental damage my eating disorder left for me, I sit with the urgent wish to tell every women who’s ever struggled with the scale:

The scale will never give you an honest representation of any of the following things:

• Your health and fitness status
• Your worth and value
• What you have to offer yourself, and the world
• Proof that you should be happy
• How proud you should be of your body

The only thing that the scale can tell you is what the accumulative mass of all physiological things that make up you – your brain, your life-giving organs, your bones and muscle, your blood, fat from your boobs to your belly to your butt, undigested food and waste, and blood in your veins.

Read that again.

When I was at my very lowest weight I could “brag” about the things a lot of women claim they want (the things I claimed I wanted). The number on the scale went down almost daily. I had complete “control” over what foods I chose to ate. I skipped meals with ease.

The scale was telling my disordered mine that I was doing a great job.

My reality was that some of that weight that I was losing was bone density. I was losing hair at the same time that my body was losing it’s ability to regulate temperature.

And I was horribly sad.

It’s Time to Ditch The Scale

I have clients who, over 2 months time, lose 15 pounds. But the moment they step on the scale and see either no change, or even an increase in weight, that becomes the only thing that matters.

It’s not their fault. It’s not my fault and it’s not your fault.

But it is true for a scary majority of women.

Stepping on the scale can be a really negative experience. The moment you step onto the scale – or even before you step onto the scale – you see a number and you decide something about yourself/your day. You’ve succeeded or failed. Done enough or not enough. Could have pushed harder. Should have dialed it in.

The number on the scale is deceptive.

It can very easily convince you that you aren’t making any progress, when in fact you are.

What the Scale Cannot Show You

The scale won’t tell you that you’re weight went up because you are gaining muscle. A regular, bathroom scale can’t determine body composition. So while it can give you a total number of the mass of all things you, it won’t tell you that you did lose some fat, but you also gained muscle.

It also can’t tell you that your heart is getting stronger. It’s getting more efficient at pumping blood and that the long-term effects of this phenomenon can lead to a longer, healthier and happier life.

Scales won’t tell you that your core strength, coordination and stability are all improving. Which means that your risk of getting injured – either in the gym or outside of it – is decreasing.

You won’t step on a scale and understand how much water weight you’re carrying around because your muscles are repairing from a tough workout, or because you had some extra carbs or sodium last night. The scale can’t tell you: you’re cycle is here, so that’s why you’re holding onto some water. Don’t worry about it, self – this is both natural and healthy.

Yea, the scale won’t say that.

And Time to Start Taking Progress Photos

Let me ask you a question. Please answer honestly.

Would you rather:

Weigh less/weigh a specific amount that you’ve set in your head or…

Feel healthier, have more energy, fit into your clothes better and get stronger?

From personal experience I can tell you that weighing less and less has zero meaning if you don’t feel healthy…if you have no energy or strength….if you hide your body anyways.

Photos can show you progress in ways that the scale never can.

There aren’t a lot of pictures of me from the years I struggled with an eating disorder. The scale said I was winning but I knew when I looked in the mirror, that the 22 year old looking back at me could easily be mistaken for a 14 year old.

The same 140-pound woman looks completely different with 30% body fat than she does with 20% body fat. There’s no change on the scale, but there is a drastic difference in how she feels, how her clothes fit and how much energy she walks around with.

Progress photos can show you absolute and obvious progress, even when the scale doesn’t budge.

Check these out for proof:

These photos were taken 3 months apart. This client doesn’t even bother with scale weigh ins because THIS is incredibly motivating and the progress is so obvious!

These photos were taken just 2 months apart. This client didn’t have much too lose, but she wanted to look in the mirror and see fitness. I’d say she succeed, wouldn’t you?

Looking and feeling your best is the truest measurement of progress and success available. Progress photos are encouraging because they’re visual proof that your body is responding and changing to the work you put in and the healthy choices you make.

Even if losing weight is not your main goal, photos are incredible before and after snapshots of progress.

How to Get Started With Progress Photos

Every new client that starts a coaching plan with me is gently encouraged to take “start” photos. Is there cringing? Yes. Do I have to convince them that I won’t share anything without their permission? Sure. Are they ALWAYS happy that they took the pictures?

Hell yes.

Read on for steps to make the progress picture process easier.

1. Set a photo date. For my sprint challengers I set a check in every week, but that’s a one-off situation. In general I recommend bi-weekly or monthly photo check ins. Whatever you choose, mark your calendar and STICK TO IT. (Yes, figure out when you’re period is and maybe avoid that week).
   
2. Wear the same outfit every time. The easiest way to see changes in your body is when nothing else in the photo changes. I highly recommend a sports bra and shorts or a bathing suit.
   
3. Find a location with natural light. Take pictures there every time.
   
4. Take 3 shots: front, side and back. Don’t flex. Stand naturally and smile, dang it!
   
5. Use a timer or ask a friend/family member to take the pictures for you. Mirror progress photos tend to look distorted.

And finally, keep in mind that every day is a new Day 1. You always have the opportunity to make healthy choices, get a workout in and push towards your goals.