2023-10-17 06:18:37
The relationship with the scale is often like a game of chance: one day it makes you smile and the next it plunges you into despair. But should a simple number have so much power over our self-esteem and emotional well-being? Ana Morales, a psychologist specialized in emotional eating and body acceptance, gives us her valuable reflections on this topic in an interview for MARCA.
The power of number
“How many times have you found yourself stepping on the scale, almost holding your breath, while you wait for the numbers to stop moving and show you the ‘verdict’?” Ana asks. It’s no secret that those numbers can change your mood in a matter of seconds.. But Ana emphasizes, “the scale shouldn’t have that power over you. The scale shouldn’t be your success meter at all.”
Impact on well-being
Ana identifies some negative impacts of this obsession with the scale:
· Induced stress: When we see a number we don’t like, we enter a state of anxiety, which can lead to bad decisions, especially with food.
· Affected self-esteem: We fall into a vicious cycle of low self-esteem and bad eating habits.
A new definition of success
To get out of this destructive cycle, Ana suggests several strategies:
1. Focus on other metrics: Ana suggests that, instead of obsessing about the scale, we look at other indicators of health and well-being. Example: If before you had a hard time climbing a flight of stairs without losing your breath and now you can do it with ease, that is a real indicator of improvement in your physical condition. Another metric can be sleep quality: if you wake up feeling more rested, that’s a big achievement too.
2. Celebrate small victories: It’s not all about losing weight. There are many other achievements on the path to a healthier life that deserve to be celebrated. Example: If you managed to stay active throughout the week, whether by going to the gym or simply walking more, celebrate that achievement. If you have managed to reduce the amount of sugar or fat in your diet, that is also a victory.
3. Seek support: Sometimes we need someone else to remind us of our own strengths and achievements. Example: Perhaps a friend or family member can be your exercise partner, or you can seek support from online groups where people share their own struggles and successes on this journey. A professional like Ana Morales can also offer specialized support.
4. Choose realistic goals: Ana warns against setting unrealistic goals such as losing 10 kilos in a month. Example: Instead, it might be more helpful to set a goal like “I will exercise three times a week for the next month” or “I will reduce my consumption of processed foods by 25%.”
5. Self-love: Ana emphasizes the importance of looking in the mirror with love and acceptance. Example: You can start each day with a ritual in which you look in the mirror and repeat positive affirmations, such as “I am valuable” or “I accept myself as I am.” This daily practice can make a big difference in how you feel about yourself.
Beyond the scale
“Your weight can fluctuate due to numerous factors like fluid retention, menstrual cycle, and even the weather,” says Ana. Instead of being affected by a number, she suggests gentler, more realistic metrics like energy level, mood and relationship with food. If the scale is causing you more anxiety than joy, Ana advises, “consider taking a break from it.”
“You are more than a number,” concludes Ana Morales. Every step you take toward better well-being is a success, no matter what the scale says. It’s time to stop giving so much “weight to weight” and start valuing ourselves for what we really are: wonderful human beings on a constant journey towards well-being.
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