Weighing yourself might feel like a helpful tool, but for dancers, the scale can do more harm than good. Body weight doesn’t define health or performance potential, and frequent weighing often fuels restrictive habits, guilt, and anxiety around food. In this video, Rachel Fine explains why dancers should stop relying on the scale and how to shift focus toward building body attunement, intuitive eating, and a supportive relationship with food.

You’ll learn:
✅ Why body weight is not an accurate measure of health or performance
✅ How diet and wellness culture perpetuate reliance on scales and tracking
✅ The risks of body checking and obsessive food monitoring
✅ How to build a “Body of Evidence” to evaluate habits without weighing
✅ Practical ways to honor hunger, fullness, and energy needs while dancing

📖 Full blog post here: https://dancenutrition.com/stop-weighing-and-tracking/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Timestamps ⬇️ (Skip to the section you need!)

0:00 – The Only “Rule” That Matters: Step Off the Scale
Why dismantling food and body rules begins with letting go of the number on the scale.

0:40 – Meet Rachel Fine, Registered Dietitian Nutritionist
Rachel introduces her mission to help dancers build a healthier relationship with food and body.

1:01 – Why Dancers Should Stop Weighing Themselves
How diet and wellness culture normalize weight tracking—and why it’s harmful.

1:52 – The Problem with Weight Tracking & Calorie Counting
Why relying on external measures distances dancers from internal body trust.

2:13 – Reasons to Step Off the Scale
How weight fails to reflect capability, performance potential, or health.

2:55 – Understanding Your Set Point Weight
What your body’s “happy weight” means—and why fighting it works against you.

4:02 – Why Daily Weight Fluctuations Don’t Matter
The impact of hydration, digestion, hormones, and muscle on day-to-day weight shifts.

4:49 – The Fear of Not Tracking Weight
How control, comfort, and fear of “letting go” keep dancers stuck in harmful patterns.

5:52 – The Hidden Harm of Body Checking
Recognizing body-checking behaviors and how they perpetuate disordered eating.

7:24 – How to Move Past the Scale
Swapping surveillance with curiosity and rebuilding trust through hunger and fullness cues.

8:21 – A Dietitian’s Role in the Process
Why professional guidance supports nourishment, attunement, and long-term healing.

8:51 – Redefining What It Means to Be “On Track”
How to replace weight goals with meaningful performance and mindset goals.

10:00 – Tracking Progress Without the Scale
Using mindful eating, mood, and energy levels as true indicators of growth.

11:45 – Reconnecting with Joy in Dance and Movement
Learning to move for joy, not punishment—and protecting against burnout.

12:27 – Final Reflections & Encouragement for Dancers
Rachel’s personal insight, encouragement, and next steps for continued support.