It sits there in the corner of your bathroom, collecting dust from time to time or sometimes, when everything is going right, it sees a lot of action. Do you only get on the scale after a “good” day or week? You know what I’m talking about, right? You avoid it after crazy weeks of missed workouts and grab and go meals. And after vacations and during the holiday season? Yeah, right!

It’s time to stop the love-hate relationship with the scale and come to a truce. Don’t let the number on the scale be the end all be all but view it as another tool in your arsenal to stay on track. Hopefully, your ultimate goal isn’t really about the number on the scale. It’s about feeling awesome inside and out, being a great role model if you have kids, and living your fullest life possible at a healthy weight.

So why bother with the scale? Because it doesn’t lie. Yes, you should base your progress on other things too: energy levels, fitness progress, how your jeans fit, and how you look in the mirror but ultimately the scale provides invaluable feedback. Feedback that can’t be ignored or argued with.

Try these tips to stop cursing the scale and starting to make friends with it instead:

• Weigh yourself once (twice at the very most) per week on the same day at the same time

• View the scale as just one tool to measure your progress and keep yourself in check. Have other methods such as how your clothes fit, how you feel during your workouts, or how you look in the mirror sincethe number on the scale isn’t the only way to measure success! Make sure to write down or track these measurements.

• If the scale doesn’t give you the feedback you wanted, don’t throw in the towel! Use the information to assess what you could do better moving forward and plan to make small changes that will lead to more desirable results for the next week. Have a mantra or positive statement to say to yourself in case you don’t get a number you like that will prevent you from giving up. For example, “I expected to lose a pound or two but that’s OK. It’s my long-term goal that matters most. I’ll keep going.”

• Remember that people who are the most successful with long-term weight loss have made a habit of weighing themselves on a weekly basis

• Base your goal weight on what’s best for you and your body, taking into consideration a past weight you know you felt good at. Don’t go by what your friend weighs or a BMI chart. You may not fit inside the healthy weight box.

Here’s to forming a fresh relationship with the scale, no strings attached, and forming a new habit of weighing weekly!

Tired of dieting and not getting results? Sign up now for your free copy of Your Last Diet e-book at Erin Kuh, registered dietitian, nutrition coach, and owner of The Plate Shaper, and is dedicated to helping you redesign the way you eat for permanent results.

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