Break Up With the Scale

by Jennifer McGurk on June 10, 2017

As a dietitian that believes in the Health at Every Size principles, I choose to practice something I like to call weight inclusive wellness. I respect size diversity and believe that people of various weights can have healthy behaviors and habits, and also have a positive relationship with food.

I had a really great conversation with a client last week about why I hate the scale. I cannot take credit for the following analogy but I love it! Dieting for weight loss is like playing the slot machines at Atlantic City. You see everyone around you winning (ding ding ding!!) and go into gambling thinking that YOU will hit the jackpot. But remember, we all know casinos get your money and statistics show we will not win. This is why weighing yourself does more harm than good: We all think we’re going to see a number we like (aka hitting the jackpot) but statistics show we will not win. The scale will probably creep back up over time and lead to negative feelings about food and body image. The good news is that there is a solution in weight inclusive wellness. You can be happy and healthy without focusing on the scale.

why scales harm

5 Ways to Measure “Success” Without Using the Scale:

Instead of focusing on the scale to measure progress, try to ask yourself these insightful questions:

1. How are you feeling about overall body image?

2. Are you responding to different emotions in a way that works for you?

3. What can you do to increase your self-care?

4. Can you try to eat when you’re hungry and stop when you’re full and mentally satisfied?

5. Can you move your body in a respectful, joyful way?

These questions can help guide you to a plan of action to feel happy and healthy about food and body image.

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Resources For Eating Disorders And Intuitive Eating

by Jennifer McGurk on April 7, 2017

I find myself suggesting resources all the time to clients and healthcare professionals to help everyone learn more about eating disorders, intuitive eating, and health at every size. I figured it’s time to share these valuable books/podcasts/e-courses with all of you.  It doesn’t matter if you are a client, family member, or healthcare professional- we ALL have a lot to learn.

 

Top Resources for Eating Disorders

International Federation of Eating Disorder Dietitians www.eddietitians.com/

International Association of Eating Disorder Professionals www.iaedp.com/

National Eating Disorder Association www.nationaleatingdisorders.org/

BOOKS

Life Without Ed, by Jenni Schaefer

8 Keys to Recover from an Eating Disorder, by Carolyn Costin

Overcoming Binge Eating, by Christopher Fairburn

Almost Anorexic, by Jennifer Thomas

PODCASTS
(Find these in your podcast app or itunes!)

The Recovery Warrior Show

The Eating Disorder Recovery Podcast

Resources for Health at Every Size and Intuitive Eating

Registered Dietitians for Body Confidence www.rd4bc.com

The Health at Every Size Community www.haescommunity.org/

The Association for Size Diversity and Health www.sizediversityandhealth.org/

Intuitive Eating Community http://www.intuitiveeating.org/

BOOKS

Intuitive Eating by Evelyn Tribole and Elyse Resch

Intuitive Eating Workbook

Health at Every Size by Linda Bacon

Body Respect by Linda BaconBody Kindness by Rebecca Scritchfield

Savvy Girl, A Guide to Eating by Sumner Brooks and Brittany Deal

PODCASTS
(Find these in your podcasts app or itunes!)

Love, Food

Body Kindness

Food Psych

Dietitians Unplugged

Life, Unrestricted

The Body Love Project

E-COURSES

EDRDPro Symposium:15 experts (myself included!!) presenting on eating disorders, HAES, and intuitive eating! The symposium begins April 28th.

Kylie Mitchell’s IMMAEATTHAT “How to Eat” Course 

Christy Harrison’s Intuitive Eating Fundamentals Course

 

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Top 3 Tips for Improving Body Image

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What is Body Image? Body image is how you see yourself when you look in the mirror or when you picture yourself in your mind. It encompasses: What you believe about your own appearance (including your memories, assumptions, and generalizations). How you feel about your body, including your height, shape, and weight. How you sense […]

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Body Shaming

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Holiday Gift Ideas from Eat With Knowledge

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My response to the CDR about the new “Weight Management” certification

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I still remember getting the email from the Commission on Dietetic Registration (CDR) that said “Be one of the first dietitians credentialed to fight obesity in America”. I opened up the email and BOOM! In huge letters the email started off with “The wait is over.”  Obviously CDR is really excited about the new credential for […]

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Redefine Holiday Eating

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As much as we love the holiday season, it can be equal parts wonderful and stressful. There is usually a lot going on, including planning trips, shopping for gifts, seeing friends and family, and of course, eating holiday food! I don’t know about you, but I hate those “healthy holiday articles” that suggest walking away […]

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