Obsessed with the number on the scale?
Do you…
Obsess over reaching a specific weight?
Beat yourself up for not weighing a specific number?
Get really frustrated with day-to-day changes in your weight?
Create very strict guidelines for how to eat and exercise in response to the number on the scale?
Feel like you have to workout every day (or more days than not) and become distressed if you’re not able to work out?
Resist rest days out of fear of weight gain?
Push yourself to do more exercise, despite recommendations for moderation?
If you can relate to any of these statements, you’re not alone. We are under a lot of pressure to conform to societal standards of body composition and beauty.
But engaging in these thoughts and behaviors over time can lead to serious consequences such as disordered eating or an eating disorder.
Simply becoming aware of the habits you are engaging in may be helpful in shifting your perceptions around weight and create a better relationship with yourself.
Five Strategies to Start Healing
Treat your body with respect. Every day make it a practice to engage in positive self-talk and self-compassion. Be nice to yourself! The more time you spend thinking negatively about yourself, the more you will start to believe it. Change the narrative going on in your head and start treating yourself with the respect you deserve.
Look in the mirror every morning and give yourself a compliment. Recognize one thing about yourself that you’re proud of or thankful for. Then any time you feel a negative thought about yourself boiling up, stop and focus on the compliment you gave yourself that morning.
Practice gratitude for what your body can do today. While it’s normal to have health goals to strive for, it is important to appreciate where you are today and what your body can do for you right now.
Focus on the progress you’ve made, no matter how small. Recognizing and celebrating your hard work and progress can help you stay present and manage your expectations more effectively.
Put the scale away. If you’re obsessed with the scale, then it’s a good idea to remove it from your environment. Store it deep in a closet or get rid of it all together. This can be really tough, but it’s important that you start assessing how you feel in your body rather than looking at the number on the scale. With time you will start to notice that you are no longer punishing yourself for the number you see, but rather eating and exercising more intuitively.
If you find yourself obsessing over your weight and are struggling to overcome it, I’m here to help and can provide you with the resources you need.
In Health,
Dr. Kira
