Hi ,

How are you doing today?

Last week, I mentioned that I had started tracking my fasting intervals and that I don’t regularly check my body weight. That might have surprised some of you, especially if you’ve heard that weighing yourself frequently helps with weight loss.

Let’s start with this: body weight—the number you see on the scale is a sum total. It includes everything: your muscles, bones, organs, fat, and body fluids. That number doesn’t distinguish between what’s metabolically healthy (muscle) and what’s not (like excess visceral fat). What truly matters is body composition—the proportion of muscle and fat.

Two people can weigh exactly the same but have very different health profiles, depending on how much muscle they have, their insulin sensitivity, and the distribution of fat in their bodies--for example, belly fat versus "bat wings" (flabby underside of the arms).

That said, when it comes to maintaining weight loss, research shows that people who check their weight often are more successful. Why? Likely because they notice small changes early, before a few extra pounds turn into 10 or 15, and can adjust their food or activity patterns accordingly.

So, should you start weighing yourself? It depends.

I personally don’t like stepping on the scale. That discomfort goes back to childhood, and I know many of you can relate. For some, the scale triggers old stories about shame or the feeling of “not being good enough,” or being lazy and unmotivated. For others, like my friend and colleague Dr. Natasha Iyer, checking body weight is something she does on a regular basis. She has maintained a stable, healthy weight over the years.

We are all wired differently.

Weight is a number; it is not the whole story. I am not saying it is healthy to have excess fat, but there are other metrics that are just as important:

• How do you feel? How is your brain working—your mood, memory, and clarity?
• What do your labs say? Blood sugar, insulin, triglycerides and inflammation markers.
• What is your blood pressure?
• How much are you moving, and how much time are you spending sitting continuously?
• Are you gaining muscle, even if the scale doesn’t budge?

And remember, muscle is denser than fat. If you’re gaining muscle and losing fat, your weight might go up, but your metabolic health and vitality are improving. Higher muscle mass equals improved blood glucose levels, reduced risk of falls, and increased longevity.

If you choose to weigh yourself, do it for informational purposes, not judgment. And if that number stresses you out, it’s okay to skip the scale and track your progress another way.

My article Why is weight loss hard to maintain?

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Dr. Shabnam Das Kar, MD

Functional Medicine Doctor

Tiny Habits Coach

Email: info@drkarmd.com