Should I Weigh Myself? What to Know If You’re Ditching Diet Culture
If you’re working on healing your relationship with food, movement, and your body, there’s a good chance you’ve asked yourself: “Should I weigh myself?”
The short answer? Maybe not.
Let’s talk honestly about what weighing yourself is really doing and whether it’s helping or hurting your healing.
Why the Scale Might Not Be Helping You
You’ve probably heard people say, “It’s just a number. It’s just data.”
But let’s be real: for most women, the scale is not neutral. It can influence how you feel about yourself, what you eat, how you move, and even how you show up in the world.
Ask yourself:
- How do I feel before and after I weigh myself?
- Does it change how I eat or move?
- Do I spiral into shame or guilt if the number goes up?
If stepping on the scale affects your mood, your behaviors, or your sense of worth, then it might be time to stop weighing yourself, at least for now.
What Are You Really Looking For?
Sometimes we say we’re just “curious” about the number. But usually, there’s something else beneath that.
Often it’s a desire for control, reassurance, or proof that we’re “doing it right.”
But that number can’t offer real peace, especially when it’s tied to years of internalized diet culture messaging.
Truth bomb: Your weight isn’t a reliable measure of health, progress, or self-worth.
Your body can fluctuate due to hormones, hydration, sodium, stress, or even digestion. It’s normal, not a crisis.
Should You Stop Weighing Yourself?
If you’re on a journey to let go of food rules, stop obsessing over your body, and treat yourself with more compassion, stepping away from the scale might be one of the best things you can do.
Try taking a break for a month:
- Notice how your self-talk shifts.
- Pay attention to how your body feels, not just how it looks.
- Tune into other wins: more energy, more strength, more freedom.
You can always return to the scale. But many women find that letting it go—even temporarily—opens up space for real healing.
What About Weighing at the Doctor’s Office?
A lot of people are fine ditching the scale at home, but still feel stuck when it comes to doctor visits.
You have the right to request a blind weight. That means they weigh you, but you don’t see or hear the number.
Here are a few simple scripts you can use:
- “I’m working on healing my relationship with my body. I’d prefer not to see or hear my weight today.”
- “Can I be weighed backwards and not told the number, please?”
- “Unless my weight is medically necessary for today’s care, I’d prefer to skip it.”
If a provider pushes back, that’s a reflection of weight bias, not your boundaries.
Remember: your mental and emotional well-being are just as valid as your physical health.
How to Measure Progress Without the Scale
Letting go of the number doesn’t mean giving up on yourself. It means shifting your focus to what really matters.
Here are some ways to track progress that have nothing to do with weight:
- You’re no longer obsessed with food rules
- You move because it feels good, not to punish yourself
- You feel more confident getting dressed
- You’re less reactive to bad body image days
- You celebrate strength and rest, not just weight loss
- You’re more present in your life, not stuck in comparison
This is what real progress looks like. Not a lower number but more peace, freedom, and self-trust.
So, Should You Weigh Yourself?
Let’s sum it up:
- If weighing yourself messes with your head, it’s okay to step away.
- If you’re doing the hard work of ditching diet culture, the scale can keep you tethered to old patterns.
- If you’re working on body neutrality, letting go of weight as a measurement can free up mental space.
You don’t have to earn your worth through weight loss. And you definitely don’t need a number to tell you how you’re doing.
For additional support with healing your relationship with your body, such as compulsions to weigh yourself and more, please inquire about my virtual and in-person therapy services for body image.
