Tips to stop obsessively weighing yourself
*Updated December 2023
In today's society, body image concerns are all too common. Many of my Houston disordered eating clients find themselves trapped in a cycle of compulsively weighing themselves. They weigh themselves multiple times a day and feel anxious if they don’t weigh themselves. Sadly, they often feel anxious or unhappy regardless of what they weigh. They either feel upset that they weigh too much or worried that they can’t keep their weight low enough. It’s a no-win game if the number on the scale is the only way you will ever feel happy.
If you're struggling with body image issues, it's important to recognize that constantly fixating on the scale can be detrimental to your well-being. In this blog post, we'll explore how you can break free from the unhealthy habit of overweighing and embrace a more balanced and positive approach to self-care. At Wilson Counseling, our eating disorder and body image therapists in Houston, TX understand the challenges you may be facing, and we're here to offer guidance and support.
Negative consequences of obsessive weighing
I had a client, Sandra (not her real name) who came in this week feeling particularly down about her weight. She is anorexic, and at least 25-35 pounds under what most doctors would consider a minimum healthy weight. She avoids looking at herself in the mirror, afraid of looking at her "fat body." When Sandra gets in the shower, she checks herself out to see how far out her ribs stick out. It never feels like enough.
Frantic to know that she was skinny enough, she weighed herself and found that she was "only" about 25 pounds underweight. Considering how little she eats, she is sure she will weigh less. Sandra was crushed to see the number on the scale. She ruminated for days feeling disgusted about how much she weighed.
I had a second client who came in this week, Claire (not her real name), also feeling down about her weight. She had started exercising regularly and eating better. Yet, when she was weighed at the doctor’s office, she found she had not lost any weight. Claire was discouraged at first, but after a few days was able to turn around her thinking and realize that the number on the scale is not the whole picture. She admitted that although she had not lost any weight, she had started to have more energy, less pain in her knees, and felt generally happier.
Focus on health, not your weight
There are many ways you can tell if you are healthy, and the number on the scale is just one of them. But it can often be the most dangerous. People can feel discouraged when they see the number. It can cause a lot of anxiety, anger, and self-doubt when your weight does not seem to match up to what you want it to be. The clients I work with often become obsessed with weighing themselves. Untold hours are lost to thoughts about how to lose weight and decrease that number.
I would encourage you to instead focus on your overall health. Assess your fitness routines and nutritional intake. Pay attention to how your clothes fit, how much energy you have, and if you have any muscle tone. These can all be more helpful indicators of your health than your weight alone. If you need to, get rid of your scale.
Tips to stop obsessively weighing yourself
Recognize the Limitations of the Scale:
While the scale is often seen as a measure of progress or self-worth, it's crucial to understand that weight alone does not define your value or health. Focus on overall well-being rather than a number on the scale. Shift your perspective towards holistic health, considering factors such as physical fitness, mental well-being, and self-acceptance.
Shift the Focus to Non-Scale Victories:
Instead of fixating on the scale, celebrate and track non-scale victories. These can include improved energy levels, increased strength, enhanced flexibility, or improved mood. Recognize that progress is multifaceted and cannot be solely determined by a single numerical value.
Cultivate Self-Compassion and Acceptance of your body:
Developing a positive body image starts with self-compassion and acceptance. Embrace your body for all the incredible things it allows you to do. Practice gratitude for its strength, resilience, and uniqueness. Surround yourself with positive influences, whether it's supportive friends, inspiring social media accounts, or seeking therapy to work through any underlying body image issues.
Focus on Health, Not Weight:
Redirect your energy towards adopting healthy habits rather than pursuing a certain weight. Engage in activities that bring you joy and contribute to your overall well-being. Prioritize nourishing your body with wholesome foods, engaging in regular physical activity that you enjoy, and practicing self-care to nurture your mental and emotional health.
Seek Professional Support:
If body image issues continue to impact your quality of life, seeking professional support from one of our caring Texas therapists can make a significant difference. Therapists who specialize in body image and self-esteem can help you develop coping strategies, challenge negative thought patterns, and promote a healthier self-image.
Stepping away from the scale and embracing a healthier perspective on body image is a transformative journey. By recognizing the limitations of the scale, focusing on non-scale victories, cultivating self-compassion and acceptance, prioritizing health over weight, and seeking professional counseling when needed, you can break free from the grip of body image issues. At our therapy practice, we're here to support you on this path to self-discovery, empowering you to find balance, self-acceptance, and a positive relationship with your body. Remember, your worth extends far beyond numbers on a scale – you are beautiful, deserving of love and respect, and capable of embracing a happier, healthier you.
The advice in this blog is not a substitute for professional counseling.
OTHER THERAPY SERVICES WE OFFER IN HOUSTON, TX
In addition to Eating Disorder Counseling, we have other mental health services that we offer at our Houston, TX counseling office. Our services are available for adults, children, and teens. For individuals we offer Anxiety Treatment, School and College Counseling, Couples Therapy and Marriage Counseling, Perinatal and Postpartum Treatment, and Infertility Counseling. As well as Trauma Therapy, PTSD Treatment, EMDR Therapy, Autism Therapy, and LGBTQ+ Counseling. Our caring therapists also offer Family Therapy, Parenting Counseling, Career Counseling, and LPC Supervision. All of these services are also available through Online Counseling throughout Texas.
Contact us at Wilson Counseling to find out more about our services or to schedule an appointment. You can find out more about eating disorder counseling here. You don't have to go through this alone. We are in this together.
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