Lately, we’ve noticed an influx of comments from people grappling with their weight loss journeys, and it’s clear that many are struggling with the same issue. It’s something most people don’t want to discuss, and while we risk losing subscribers, this needs to be said. The reason so many struggle is simple: they’re avoiding the number one truth of weight loss – the number on the scale. Kyle and I have been there too, having lost 130 lbs each and maintained it for over nine years. We’ve seen the influencers, the tips, and the tricks that avoid focusing on the scale. But we’re here to tell you that despite the whispers of “meal timing” and “nutrient focus,” the scale remains an essential part of the journey. It’s time to confront the truth and embrace the challenge that lies within it.

The Scale: A Tool, Not an Enemy

The weight loss journey is fraught with challenges, and one of the most prominent is the reluctance to place significance on the number that appears on the scale. This reluctance is not just a modern dilemma but a long-standing issue that many face due to the narrative that other metrics are more important. It’s crucial to understand that while other elements contribute to health and fitness success, the number on the scale provides a tangible measure of progress.

Relying on non-scale victories is common in social media. Influencers encourage focusing on movement, meal timing, and specific dietary choices. While these aspects are beneficial, they often overshadow the importance of the scale. The attention given to non-scale victories often stems from the desire to avoid controversy. Telling people what they want to hear—like focusing only on movement or meal timing—garners more likes and positive comments.

Accountability and the Journey

For anyone serious about losing weight, the scale isn’t the enemy. Instead, it’s a tool that holds us accountable. When you visit the doctor and step on the scale, there’s no hiding from the truth. Excuses like heavy shoes, water weight, or muscle gain only mask the reality that the number is what it is.

In our personal journey, losing 130 lbs each and keeping it off for over nine years, the scale played a pivotal role. It wasn’t about exercising perfectly or eating meticulously organic foods. It was about seeing the numbers decrease and understanding caloric deficits and tracking portions.

The Danger of Avoidance

Kyle and I avoided the scale for so long, reaching weights of 375 lbs and 275 lbs, respectively. Our health was at risk, forcing us to confront the reality we had been avoiding. We had no choice but for the number to go down, and avoiding the scale almost cost us our health.

An essential part of using the scale effectively is knowing how often to weigh yourself. We found that weighing ourselves once a week gave the best results. This approach avoids the obsession of daily weighing and the inaccuracies that can occur when weighing at different times of the day, especially after meals.

Understand the Scale’s Mechanics

It’s important to understand that the scale doesn’t just go down in a straight line. Weight loss can be unpredictable and sometimes slow. Staying in a calorie deficit is crucial. If the scale isn’t moving, it might be necessary to adjust portions and calorie intake.

The Reality of Emotional and Codependent Eating: We were the ‘excuse king’ and ‘excuse queen’ in our relationship. When one of us would start a diet, the other would encourage indulgence. This created a cycle of codependency and emotional eating that hindered progress. Recognizing this behavior was essential to taking control of our weight loss journey.

Remember, fluctuations in weight are normal. Many factors such as sodium intake, hormonal changes, and water retention can affect the scale. Therefore, it’s critical not to panic when these fluctuations occur. Consistency and patience are key.

A Balanced Approach

Our approach was simple: portion control, balanced diet, and a manageable exercise routine. Starting with 15 minutes of walking a day and gradually increasing as fitness levels improved. This ensured not just weight loss but also sustainability.

Caloric Deficit: The Weight Loss Non-Negotiable

The most significant revelation in our weight loss journey was the importance of a calorie deficit. Regardless of the dietary approach, whether it’s high-protein, low-carb, or otherwise, a calorie deficit is necessary for weight loss. It’s often overlooked in favor of more appealing fads but remains the cornerstone of effective weight management.

Social media often overlooks or downplays the scale’s importance. Many influencers opt not to focus on it to avoid offending audiences, aiming instead to provide content that makes people feel good about their current habits. However, this doesn’t always address the core of effective weight loss.

Sustaining Weight Loss

For us, honesty was paramount. Despite potential backlash, we vowed to share the truth of our journey. Unlike many messages society sends about weight loss, which often focus on sacrifice and strictness, we found that eliminating all joy from eating made it unsustainable.

Success isn’t just about losing weight—it’s about keeping it off for life. This can only be achieved by adopting a lifestyle that you enjoy and can maintain over the long term.

The Role of Exercise

While exercise played a role in our journey, attempting to counterbalance poor dietary choices with exercise alone proved impossible. Diet accounted for 90% of our results, with exercise functioning as a supplement.

Ultimately, the key to successful weight loss is an honest and balanced approach. It involves being accountable, applying the right dietary principles, and recognizing the true role of the scale in the journey. Living healthily is about more than the number, but acknowledging and respecting that number is a vital part of achieving and maintaining a healthy weight. The message may not be what everyone wants to hear, but it’s what they need to hear to make lasting changes.

Struggling with weight loss? The scale holds the key to progress. Discover why embracing the scale, not avoiding it, is crucial for sustainable weight loss success.