Why I Stopped Weighing Myself and Never Looked Back

When I was a teenager, I weighed myself religiously — at least a few times a week, if not daily. The scale was always there in the family bathroom, and my body was always changing. Plus, I’d been taught — like everyone else — to prioritize my weight.

It was the early 2010s. Instagram had just launched. Rihanna and Adele were everything. And teens were using online spaces to anonymously shame one another for their looks. Sure, body positivity was becoming more mainstream, and I was acquiring better critical-thinking skills — but the cultural remnants of Perez Hilton’s particular strain of misogyny were still lingering (and, frankly, still are).

Here’s the thing: I was within the ”normal” BMI (body mass index) range at both my thinnest and heaviest. I had no medical reason to worry about my weight. But that didn’t stop me from obsessing over that number on the scale. 

After a series of a-ha moments and a lot of support from my community, something finally clicked. I decided I was done. By the time I got to college, I had stopped weighing myself entirely. 

I haven’t owned a scale or tracked my weight since. And I’ve never looked back. 

While it works for me, this approach definitely isn’t right for everyone. Your healthcare provider might recommend regular weigh-ins if you have (or are at risk of) certain medical conditions. 

But for me, stepping away from the scale changed everything.

I can’t pinpoint exactly when stepping on the bathroom scale became a ritual. But once I started, it was something I did first thing in the morning — every morning.

It wasn’t that my inner voice was overtly cruel. It was more like a relentless obsession. My brain was always occupied with thoughts like: If I start skipping the granola and fruit with my yogurt tomorrow, maybe the number on the scale will drop. 

The effects on my mood were undeniable. If the scale tipped down even slightly, I was elated. But if the number went up, my heart would sink.

Over time, I realized this cycle of weighing myself — and the emotional rollercoaster that came with it — was exhausting. Worse, it was damaging my relationship with my body.

You’re Not Alone in Your Weighing Woes

The research backs this up. Studies show that self-weighing can significantly affect some people’s moods; for many, that effect is negative. It can become a harmful cycle of self-judgment, tying your self-worth to a single, fluctuating number.

At first, I was really good at hiding my habits — something many teens are experts at. There were phases when I’d obsessively track my caloric intake, trying to draw connections between what I ate and the ever-changing number on the scale.

When I finally recognized this destructive cycle in myself, I reached out to loved ones for support. I also turned to writers like Eve Ensler, bell hooks, and Jessica Valenti, whose work empowered me and shifted my perspective. 

Looking back, I feel lucky to have had the self-awareness to see the problem early on — at such an impressionable age, no less. Once I stopped fixating on the scale, I noticed a huge shift in my headspace. I felt freer and less consumed by a number that had no bearing on my worth.

Today, as an adult, weighing myself doesn’t carry the same emotional weight. But if I’d continued compulsively tracking my weight, I’m not sure I’d have the healthy, balanced relationship with my body that I’m fortunate to have now.

Here’s my best advice for when and how to stop weighing yourself if it’s not in your best interest.

Remind Yourself, A Scale Is Just A Scale

Weighing yourself every day doesn’t give an accurate picture of your health — mental or physical. 

In fact, your weight can fluctuate daily due to a variety of factors, including:

• Hydration levels 

• Hormonal changes during your period or postpartum

• Stages of digestion 

How much can your weight fluctuate in a day? A lot. So it’s easy to get in your head about something that’s not exactly an accurate reflection of your body weight — let alone your overall health and sense of self-worth. 

And Habits Can Be Broken 

Breaking a habit is never easy, but it is possible. There are evidence-based strategies you can use to break free from habits that cause more harm than good. 

Here’s how you can use them to stop weighing yourself so much.

Identify your triggers

Understanding what sets off the habit is key. Do you weigh yourself first thing in the morning? After meals? When you’re feeling stressed or anxious? Recognizing these cues can help you break the cycle.

Change your environment

If you can, remove the scale from your home or store it somewhere out of sight — maybe in a closet you rarely open. The harder it is to access, the less likely you are to fall into the habit. Out of sight, out of mind, as they say.

Replace the habit with something new 

This part is tough, but it can work. When you catch yourself thinking about weighing in, or if that inner voice starts up again, redirect your attention to something healthier. Build a new routine around the moment you’d normally step on the scale. For example, if you typically weigh yourself as soon as you wake up, try hopping straight into the shower instead, then get dressed. Replace the habit with something neutral, positive, or empowering.

Be patient with yourself

Breaking habits takes time. Research suggests it takes about 59 days for a new habit to become automatic — and the same may be true for nixing a bad one. Stick with it, and eventually, the urge to step on the scale should fade.

When to Reach Out for Help

While breaking a bad habit is possible on your own, it’s so much easier when you have support. That support can come in different forms, including:

• Talking with a mental health provider

• Joining a support group

• Opening up to a loved one about your struggle

• Connecting with an online community 

Eating disorders are serious, and dangerous Remember that eating disorders are In some cases, professional help is necessary. 

Seeking support from a medical professional takes courage, humility, and an open mindset. But if obsessive weighing is linked to a mental health condition like anxiety, OCD (obsessive-compulsive disorder), or an eating disorder — or if it’s driven by a medical need that has spiraled into something else — it can make all the difference.

If you’re not sure where to begin, start by talking to your primary care provider. They can help you understand what’s fueling the habit and, if needed, refer you to specialists who can offer targeted support.

For instance, if weighing yourself is part of a medically necessary weight loss plan, your provider may recommend working with a dietitian or cognitive-behavioral therapist (CBT). A psychiatrist or therapist can help you address underlying conditions or habits with therapy and/or medication.

If you’re a teenager, you can talk to an adult you trust, whether that’s a friend’s parent, your own parent, or a guidance counselor at school.

Should you weigh yourself every day? Maybe not — or maybe not at all.

Stopping the habit of self-weighing wasn’t easy, but it was one of the best decisions I’ve ever made for my mental health.

I began to reclaim my body and my sense of self-worth. It wasn’t about the weight — it was about freeing myself from the cycle that kept me trapped.

For anyone who feels stuck, I hope this can serve as a reminder that reshaping your self-image and habits is possible — and absolutely worth it.