7 Top Tips from Registered Dietitian on How to Ditch the Weighing Scales!

KATHERINE KIMBER, Registered Dietitian

July 24th 2019

So you have decided to ditch the weighing scales!


You’ve learnt how diets don’t work for most people, and how weighing yourself may be doing more harm than good!

You are taking the first step to improving your mental and physical health.

But breaking a habit is hard, and perhaps you are worried you won’t be able to resist the temptation? 

1. Dive straight in by throwing them in the bin!

The correct way to ditch the weighing scales is easy! You can put it in your recycling bin if it is marked with the crossed-out wheeled bin symbol. If you’re not sure about how to dispose of electrical items, your local authority will provide guidance on recycling of these items.

Un-recycled electrical equipment ends up in landfill where hazardous substances can leak out and cause soil and water contamination. This can harm wildlife and also potentially our health too! 

2. Put the scales where you won’t see them

If throwing them in the bin feels too scary, this may be a good alternative. For many people, weighing themselves is a habit, something they have been doing regularly for a long time. Putting the scales somewhere you don’t see them may reduce the likelihood of accidentally stepping on the scales simply because it is what you have always done. The back top shelf of a wardrobe or in the garage/loft is a good idea. 

3. Take the batteries out of the scales

It may still be tempting to step on those scales, even when you told yourself you wouldn’t. Taking out the batteries adds another step to getting that number. This gives you time to really think about the decision you are making, especially if you store them separate from the scales.

4. Ask a family member or a friend to hide the scales from you

Having a family member or a friend to keep you accountable may help you break the habit for good. Needing to ask someone for the scales forces you to externalise your thoughts and rationalise them to someone else. By this point you might realise whatever excuse you told yourself about needing to know your weight, isn’t rational at all. 

5. Don’t have scales in the home

Throw your scales away, or give them to a friend. It’s difficult to weigh yourself when you have to leave the comfort of your own home and find a public place to step on those scales. Then it will truly no longer be a habit, rather a firm decision to step on the scales.

6. Seek support from a health professional.

I support women who want to give up dieting for good. Part of this process involves learning how to listen to your internal cues (hunger/ fullness) instead of the external ones (the scales). If this sounds like something you would like to try, you can book a free discovery call here. I would recommend finding a Registered Dietitian or Registered Nutritionist who specialises in non-diet approaches. 

7. Remember, the scale will always be there to go back to

It might feel daunting giving up something you have always done. Just know that it doesn’t have to be forever. I challenge you to stop weighing yourself for a month and see how it makes you feel. If after that month you want to go back to weighing yourself, that’s OK! We are all different, but you will never know whether ditching the scales can help you improve your mental and physical health unless you try.

Whatever you decide to do just remember, you are more than a number on the scale.

**If you are struggling to stay away from the scales or are feeling anxious about not knowing how much you weigh then you may have an unhealthy relationship with the scales. Getting support from a mental health professional may be beneficial in helping you overcome this.

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