When the scale won't move (or goes in the wrong direction).

We've all been there. We're being really freaking good, but the scale is stubbornly stuck at a particular number. I mean, just stuck. This once upset me to such a level that my husband ran upstairs, grabbed my scale and threw it in the trash bin outside. What a good hubby.

There are going to be times where the scale stubbornly stays somewhere or even goes backwards! It's fair to say that if you've been logging your weight, a bad day can have a serious impact on your emotional health. I know that the scale refusing to comply with my mental demands is a big trigger of mine. It's hard work sticking to a diet different than the rest of society! There's planning, craving avoidance, and everyone (everyone) uses food as a social event. An event that I'm now an awkward third wheel of! The very least that I can get for that effort is a little cooperation from my scale. 

Now, honestly, a lot of people will say, "it's not just about weight loss, you know?" And they are absolutely right. However, I hate when they say that. The reason is simple. How else am I supposed to measure my success??? I guess I could get my blood analyzed weekly (too expensive), get a poop kit (too gross), or just blindly plunge forward without a measuring stick. However, I've never been very good at that. I need a way to measure progress. Even small steps, like 0.2 pounds coming off over night. That's validation that I feel I need. 

So what do I do when the scale tells me I went from 183.4 to 184.8 overnight? I've come up with some simple helping steps.

Re-measure (a couple times).

I've legitimately had days when the scale was just wrong, so I measured a few times. It happens. While this is rare, it's just evil for you to go away from the scale feeling down when it was just some digital scale error. 

Look at your progress.

I've found it very helpful to actually pull up my weight tracking (I do mine on MyFitnessPal) and see how much I weighed a week ago or two weeks ago. Last week I was 2 pounds heavier on this same day. Two weeks ago, I was five pounds heavier. And this isn't the first reverse dip I've had, and I'm still coming out on top. This is a great video about looking at the big picture.

Stay away from the scale for a while.

At one point, I was so upset about my backslide that I left the scale for an entire week. When I stepped back on it, I was 4 pounds lighter! Sometimes we just have to leave our measurement tools if we're using them too seriously. 

Go to one of your coping skills.

You have a safety plan full of reminders about your helpful activities for times like these, so use them. Go for your walk or read your book. Go shopping, get away from that menace on your bathroom floor. He's in time out for a while, and this day is about you, not him :) Which leads me to...

Re-evaluate your safety plan.

This experience may lead you to understanding that you have a new trigger or need a new coping skill. Instead of losing the war over a single battle (with an inanimate object), re-evaluate where you need to tighten up your defenses.  

If you're struggling with self harming or suicidal thoughts, please reach out to the Suicide hotline (1-800-273-8255). Always feel free to use our chat or 7 cups just to have someone to talk to.

We're in this together.

Jess