09/18/2026
RESTRICTIVE…OR EMPOWERING?
Many people view using a food scale as restrictive, obsessive or too time-consuming. But using one temporarily can be an incredibly empowering awareness exercise.
But here’s a simple visual example of how quickly calories can add up when we’re pouring, scooping or eyeballing without knowing the actual serving size.
This pumpkin-spice whipped topping is 20 calories for 6 grams—or approximately 2 tablespoons. It would be very easy to serve two or three times that amount without realizing it.
We cannot continue outsourcing responsibility for our body composition while blaming perimenopause, menopause, cortisol, “not eating enough” or whatever explanation someone is currently using to sell us another pill, powder, potion, lotion or program.
Yes, hormones, sleep, stress, medications and menopause can influence appetite, energy expenditure, fat distribution and how easy—or difficult—the process feels. But they do not eliminate energy balance.
If you consistently consume more energy than your body expends, you will gain weight. We do not create energy out of thin air.
The hand-portion method works extremely well for many people. But if you know your designated calorie allowance and still aren’t losing weight after several consistent weeks, your portions may be larger than you realize.
Before assuming your metabolism is broken, spend a week or two weighing and measuring your food—especially oils, dressings, nut butters, nuts, cheese, alcohol, coffee additions and snack foods. You may be surprised by how much you’re actually consuming.
A food scale does not have to be a life sentence. It’s simply a tool that teaches you what portions really look like.
Awareness isn’t restrictive. Awareness gives you choices—and choices are empowering.
