Stop Obsessing Over the Scale—Track This Instead
Lynne Steiner • June 16, 2025
Imagine this: You’ve been crushing your workouts. You’re eating real food, lifting heavier each week, and your clothes feel looser. You step on the scale, expecting fireworks—and it spits back the same stubborn number you saw last week.
Cue the spiraling: "Why am I even doing this?"
Sound familiar?
Here’s the truth: The scale is a terrible narrator of your transformation story. It’s like watching a blockbuster movie with the sound off—you’re missing everything that matters.
It’s time to shift your focus. Because if you’re still treating the bathroom scale like the all-knowing oracle of progress, you’re setting yourself up for frustration instead of results.
Let’s break this down.
The Scale is a One-Trick Pony
We’ve been trained to believe the scale is the ultimate judge: If it goes down, you’re “winning.” If it goes up, clearly you’ve made a blood pact with carbs and failed as a human.
But here’s what the scale doesn’t tell you:
- That you gained 3 pounds of muscle and dropped 2 pounds of fat
- That your stress is lower, your sleep is better, and your lifts are going up
- That you’re standing taller, breathing deeper, and feeling like a badass
The number you see is just your gravitational relationship to the Earth.
Not your worth. Not your success. And definitely not your future.
Weight is Not the Same as Fat
Let’s talk science for a hot second.
Your weight fluctuates daily—sometimes wildly—based on:
- Water retention (hello salty takeout)
- Hormone shifts (yep, those too)
- Glycogen storage (aka: how much fuel is in your muscles)
- How sore you are (inflammation adds water weight)
- Whether you pooped (no joke—this can swing your weight 1-2 pounds)
So if you’re stepping on the scale and expecting it to deliver a precise, reliable signal of fat loss?
That’s like using a Magic 8-Ball to plan your financial future.
What Actually Shows Progress
So what should you be paying attention to instead?
1. Progress Photos
Photos don't lie—but they do surprise you.
Take them in the same lighting, same outfit, same angle every couple of weeks.
You’ll notice:
- Waistlines shrinking
- Muscles you didn’t know existed
- A face that starts smiling back with more confidence
Don’t trust your daily mirror. It sees you too often to notice the slow magic.
2. Strength and Performance Gains
Can you:
- Deadlift more than last month?
- Do a full push-up where you used to do them from your knees?
- Make it through a tough metcon without feeling like your lungs are on fire?
These are massive wins.
These are the real receipts of your effort.
3. Energy, Sleep, and Mood
Write these down weekly—yes, actually write them.
- Are you waking up rested?
- Do you need less caffeine to survive your day?
- Are your moods less chaotic and unpredictable?
These may sound intangible, but they are trackable—and they point directly to improved health.
4. Clothing Fit
A tape measure is great. But sometimes, your favorite jeans tell you everything you need to know.
- Are they sliding on easier?
- Less muffin-top?
- Are shirts fitting your shoulders instead of your belly?
That’s body recomposition, baby.
Why This Matters (Like, Really Matters)
Most people quit their fitness journey not because it’s hard…
…but because they think it’s not working.
When your only metric is a cheap scale, you’re giving all the power to a tool that doesn’t even understand your goals.
Let that sink in.
You’re training to be strong, capable, energetic, and confident—and you’re letting a $20 piece of plastic tell you whether you’re succeeding?
Nah. Not anymore.
How to Ditch the Scale and Do it Right
If you’re ready to flip the script, here’s your action plan:
Week 1:
- Take progress photos from front, side, and back
- Start a workout log (write down what you lifted or how you felt)
- Write a weekly reflection: sleep, mood, energy (scale 1–5)
Week 2 and Beyond:
- Compare photos every 2–4 weeks
- Watch strength go up and workouts feel easier
- Track non-scale wins: “My knees didn’t hurt during squats today!” is GOLD.
Final Word: You’re Not a Number
If you take nothing else from this post, take this:
The scale is a snapshot. Real progress is a documentary.
You’re becoming someone stronger, more resilient, and more confident—even if the number doesn’t budge.
So, take the pressure off the scale.
Start tracking your real wins.
And watch how fast your body—and mindset—start to change.
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Small Business Saturday is all about supporting the local businesses that make our community strong—and at CrossFit Roselle, that means celebrating with what we do best: working out together. Join us on Saturday, Nov. 29, for two free community workouts at 8:30am and 9:30am. We’ll be running a partner workout that’s accessible to all fitness levels —whether you’re a seasoned CrossFitter or it’s your very first class, this is the perfect time to jump in, move, and have fun. Bring a friend, coworker, or your favorite family member and share the energy that makes the CFR community so special. Not sure who to bring? Don’t worry—we’ll pair you up when you arrive. Why You Shouldn’t Miss This 👉It’s completely free. No strings attached—just a great workout and great people. 👉It’s community-focused. Experience what makes CFR more than a gym—it’s a family. 👉It’s for everyone. The workout will be scalable and coach-led, so you’ll feel confident no matter your fitness level. 👉It’s a celebration of local businesses. Show your support for the small businesses that make Roselle thrive. (Visit some of our other favorites while you're at it!) 💥 Spots are limited, and these classes always fill fast! 👉 RSVP now to hold your spot: https://crossfitroselle.wodify.com/OnlineSalesPage/Main?q=Classes%7COnlineMembershipId%3D37282%26ProgramId%3D20304%26LocationId%3D3580%26IsToViewScheduleOnly%3DTrue Come sweat, laugh, and celebrate with us. You’ll leave feeling accomplished—and maybe a little inspired to keep that momentum going.
You can have your cake and feel good, too. If that sounds like wishful thinking, stay with me. Because beating sugar cravings isn’t about saying no forever, it’s about learning to say yes intelligently. We’ve all been there: you start Monday strong, eating clean and feeling virtuous. By Wednesday, you’re eyeing the cookie jar like it owes you money. Then Friday hits and suddenly you’re in a long-term relationship with a pint of Ben & Jerry’s. The good news? Those cravings don’t mean you’re weak, they mean your body is talking to you . Let’s decode the message. The Real Enemy: Restriction, Not Sugar Here’s the thing: your body doesn’t care about your 30-day challenge, your low-carb experiment, or your latest detox tea. It cares about energy balance and safety . When you cut out sugar (or anything, really), your brain goes into panic mode faster than a toddler who dropped their ice cream cone. Why? Because restriction creates scarcity, and scarcity breeds obsession. The less you “allow” something, the more your brain wants it. It’s survival wiring, not lack of willpower. Think about the last time you told yourself, “ No sugar for a week. ” What happened? You lasted two days, maybe three, before you started fantasizing about frosting. Instead of cutting sugar out, it’s time to make peace with it. Craving Clue #1: You’re Underfueled Let’s start with the simplest explanation: your body is asking for fuel . Most sugar cravings are just your brain waving a white flag, saying, “Hey, we’re running on fumes down here! Can you send some energy that actually works?” When you skip meals, eat too little protein, or live off coffee and chaos, your blood sugar crashes. And when it dips low, your body screams for the fastest fix possible: sugar. Try this instead: - Eat every 3–4 hours (consistency keeps blood sugar stable). - Prioritize protein at breakfast—think eggs, Greek yogurt, or a protein shake. - Add fiber and healthy fats to your meals to stay satisfied longer. Your body’s not being dramatic, it’s just asking for balance. Give it what it needs, and those wild cravings fade like a bad breakup. Craving Clue #2: You’re Deprived (Emotionally, Not Just Physically) Let’s talk about the other kind of hunger. Ever notice how sugar cravings strike hardest when you’re stressed, bored, or emotionally fried? That’s because sugar is comfort’s fast-pass to your brain’s reward center. It gives you a quick hit of dopamine—your feel-good chemical—and for a moment, life feels a little easier. But like any short-term fix, the crash comes fast and furious. You end up right back where you started, only now with crumbs on your shirt and guilt in your gut. Here’s how to break that cycle: - Identify the real craving: are you hungry, or just needing comfort? - Build a “stress toolkit” that doesn’t involve your pantry—try a walk, a stretch break, or even a power playlist. - Keep your environment supportive. If sweets aren’t in plain sight, you’re less likely to grab them impulsively. Remember: food can soothe, but it shouldn’t be your only coping mechanism. The 5 Strategies That Actually Work Here’s the meat (and fruit) of the matter: you don’t need to swear off sugar to feel in control. You just need to change the relationship . 1. Eat every 3–4 hours When you keep your blood sugar steady, cravings can’t sneak up and ambush you. Skipping meals is like skipping leg day—it never ends well. 2. Prioritize protein at breakfast This sets your hunger hormones straight for the day. Think of it as putting a leash on your appetite before it bolts for the cookie aisle. 3. Keep healthy “sweet fixes” handy Berries, dark chocolate, Greek yogurt, or apples with peanut butter. These satisfy your sweet tooth without hijacking your blood sugar. 4. Move your body—especially after meals A short 10-minute walk after eating helps stabilize blood sugar. Plus, it’s a great excuse to step away from your desk before your email inbox eats your soul. 5. Give yourself permission Yes, permission. The more you tell yourself certain foods are “off limits,” the louder your cravings become. When you enjoy dessert on purpose , you short-circuit the guilt and stop the binge-restrict cycle in its tracks. What Happens When You Stop Fighting Your Cravings When you shift from fighting cravings to understanding them, something amazing happens: -They lose their power. -You stop thinking about sugar all day because your brain finally trusts you to feed it what it needs. -You feel stable, energized, and in control—not because you’ve given up sweets, but because you’ve learned how to live with them. And the best part? You start enjoying your food again. Not the frantic, “I deserve this” kind of enjoyment, but the grounded, satisfied, “I’m taking care of myself” kind. The Sweet Spot (Literally) Beating sugar cravings isn’t about perfection. It’s about partnership—with your body, your habits, and yes, your dessert. So next time you reach for something sweet, don’t panic. Ask yourself: “What is my body actually asking for right now?” Sometimes the answer will be protein. Sometimes water. Sometimes… it’s just a cookie. And that’s OK. Because when you stop making food the enemy, you stop needing to fight yourself. Helpful tip: Choose one of these five strategies to focus on this week. Not all five, just one. Master the habit, then layer in the next. Before long, you’ll realize the cravings that once ruled your day are now just background noise—like a song you used to overplay but finally got tired of. Now, that’s sweet.
Picture this: You’re reaching for that heavy bag of dog food at Costco. You brace, lift, and—boom—your back twinges. You didn’t forget your strength; you forgot your foundation . Your core isn’t just a six-pack hiding under your sweatshirt. It’s your body’s power plant, the engine that stabilizes, transfers, and creates movement. Whether you’re hoisting barbells or hauling groceries, it’s your core that keeps everything working in harmony. And yet, too many people treat their core like an afterthought—something to work on after the “real” workout. Big mistake. Because when your core is weak, everything else is too. Let’s talk about why this underrated hero deserves the spotlight, and how building core strength now can keep you stronger, steadier, and more independent for decades to come. The Core: Your Body’s Built-In Support System Think of your core as the trunk of a tree. It’s not the part you show off in photos, but it’s what allows the branches (your limbs) to grow strong and flexible. Your core is made up of more than just your abs. It includes: - Deep stabilizers like the transverse abdominis (your built-in weight belt) - Spinal supporters like the multifidus and erector spinae - Hip and pelvic muscles that keep your body balanced and upright Every time you stand, twist, lift, or breathe deeply, these muscles collaborate like an orchestra to keep you steady. When even one section plays off-key—tight hip flexors, weak obliques, lazy glutes—the whole performance suffers. A strong core = harmony. A weak core = chaos. Pain Point #1: The Balance Battle Here’s a hard truth: balance doesn’t vanish overnight, it quietly erodes when you stop challenging it. You might notice it first when stepping off a curb or trying to stand on one foot to tie your shoe. That slight wobble? That’s your core saying, “ Hey, remember me?” A strong core keeps you upright when life throws curveballs—literal or figurative. It controls how your body reacts when you slip on ice, reach for a falling object, or pivot mid-step. (Real life examples: you're carrying all the groceries in one trip and the milk slips so you lunge to catch it; you're walking the dog, who spots a squirrel and tries to catch it, pulling you with him.) Without that stability, you become less confident in your movements. And confidence is the difference between feeling capable and feeling fragile. Core training builds that stability back —not with circus tricks, but with smart, functional work: - Planks and side planks for anti-extension strength - Bird dogs for cross-body coordination - Single-leg movements (step-ups, lunges) to keep balance sharp Think of it like software updates for your body: small tweaks that keep your system running smoothly so it doesn’t crash when you least expect it. Pain Point #2: The Energy Leak Ever wonder why some people look effortless doing tough workouts, or even just carrying groceries, while others seem to struggle through every motion? It’s not just conditioning. It’s core efficiency . Your core acts like a transmission, transferring energy from one part of your body to another. A weak core is like a car leaking power; you’re pressing the gas, but half the energy sputters out before reaching the wheels. You might feel it as: - Low-back fatigue during workouts - Shoulder strain during presses - Poor posture or discomfort after standing for long periods That’s your body working harder than it should because the core isn’t doing its share. The fix? Strengthen the muscles that tie everything together. Try adding these into your week: - Farmer’s carries: grip, walk, breathe—simple but brutally effective. - Front rack holds: forces your core to stabilize under load (bonus: improves posture). - Hollow holds: your spine will learn what “neutral” really feels like. Once your core wakes up, everything else becomes easier—lifting, running, even just existing in your own body with less strain. The Real Goal: Strength That Lasts Here’s the irony: we spend our youth chasing abs and our later years chasing stability . But the truth? Core strength gives you both. It’s the difference between aging gracefully and aging cautiously. It’s what allows you to play with your grandkids, shovel snow without fear, or jump into a pickup game without wondering if your back will protest. Building core strength isn’t about vanity—it’s about vitality . It’s the quiet confidence of knowing your body can handle whatever life throws at it. Helpful Tip: Train Smart, Not Fancy Forget the “30-day ab challenges” and endless crunch marathons. Your core deserves better. Here’s a simple weekly framework that actually works: - 2–3 core-focused sessions per week - Include anti-movement work (planks, carries, Pallof presses) - Add dynamic control work (hanging knee raises, side planks, rotational med ball throws) - Focus on quality over reps —feel the control, not just the burn If you’re short on time, even 5 minutes at the end of a workout is enough. Think of it as locking in your gains—sealing the envelope so nothing leaks out later. The Bottom Line You can’t outlift, outrun, or outwork a weak core. It’s your foundation—your armor—your anchor in motion. The next time you train, remember: every squat, every press, every step starts from your center. Treat it like gold. Because when your core is strong, you don’t just move better. You live better. You stand taller. You age powerfully. And you’ll never have to fear that Costco dog food bag again. 💪
