How Often Should I Weigh Myself?
Not too long ago, experts recommended you weigh yourself only once a week. The belief at the time was that people would get discouraged if they weighed themselves more often and didn’t see the numbers going down … or that if they saw the scale go up two pounds they would freak out and abandon their diet.
But dieters of today are much more educated about what can cause fluctuations in their weight. People are generally aware that a pound or two either way does not mean they “lost a pound after going for a walk” or “gained a pound after that huge dinner last night”. Rather, they know that having a salty meal can show up as a weight gain on the scale when it’s really only water retention. Likewise, fast weight loss could be a reflection of dehydration and not an indication that somehow 7,000 calories were burned yesterday while you played ball with your kids!
The answer to this question will be different for each individual, but the important thing is to know what the scale is telling you. Losing one or two pounds of fat won’t happen overnight, just as it is extremely unlikely you actually put on a pound of fat after one day of indiscretion. Weighing yourself once a week isn’t the end-all answer for everyone.
Here are a few suggestions I like to use:
1. Know that daily fluctuations can show a weight change of several pounds. Weigh yourself at the same time of day (such as first thing in the morning) and with the same weight of clothing on (such as your underwear).
2. Get a chart, a log, or a calendar (whatever you prefer visually) and keep track of your weight as often as you like. Whether you choose to weigh every other day or every other week, the numbers really have the most significance when you can see a trend. Have an idea of over what period of time you are expecting to lose weight, and judge your success over a number of months–not days.
3. Don’t let the scale rule you. Some people put too much stake in what the scale says on weigh-in day. If this number is controlling your life, it’s time to change! Seeing a number you don’t like on the scale should not ruin your day. It should give you resolve and determination to do what you need to do to get your weight where you want it.
4. If it works for you, keep a journal to write down your thoughts after a weigh-in. If it depresses you, do it less often. But take accountability for what the number is. It is there because of what you eat and how much you exercise. If you’re running away from eating a healthy diet because you’re in denial, figure out what you can do to make the changes that are going to improve your health: join a support group, see a professional, enlist the help of a group of friends.
5. Once you have lost the weight you want to, don’t ignore the scale! The latest research on the members of the National Weight Control Registry (a list of those who have successfully lost at least 30 pounds and kept it off for at least one year) shows that continuing to weigh often (at least once a week) helps people maintain their ideal weight by letting them know when things are getting out of hand. Don’t wait until you’ve re-gained 50 of the pounds you lost. Decide that five pounds is the most you will let yourself get away with before getting back to the habits that helped you lose that weight successfully!
The scale can be your friend if you let it. Use it to remind you whether you are staying on track, or if you need to reign in some of those bad habits. And don’t blame the messenger.
photo credit: davitydave
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About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a Related posts:
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