How Often Should I Weigh Myself?
How Often Should I Weigh Myself?
A common question when it comes to weight loss is, “How often should I weigh myself?” You’ll find a variety of opinions as to whether it should be daily, weekly, monthly — or not at all!
In just a few minutes, I am going to share with you 6 of the most important tips you need to consider when using scale’s to monitor your weight loss.
There hasn’t been much research on this, but several studies suggest that weighing yourself more often, rather than less, may help with weight control.
Findings published in the Annals of Behavioral Medicine on two large groups of people — one group participating in a weight-gain-prevention study and the other participating in a weight-loss study — revealed that those who weighed themselves more often were more likely to lose weight or less likely to regain weight over the next two years. The authors of the study say daily weighing is valuable to people trying to lose weight or prevent weight gain.
In 2005, University of Minnesota researchers reviewed combined studies that included over 3,000 people who were either looking to lose weight or maintain weight loss. They found that 40 percent were fairly religious about stepping onto the scale at least once a day, 20 percent held their weigh-ins weekly and the remaining 40 percent did a weight check infrequently or avoided the scale altogether. Over a two year period, one study reported that the obsessive weighers lost an average of 12 pounds, whereas the weekly weight watchers shed only six. And the avoiders? They gained four pounds on average.
Similarly, findings from the National Weight Control Registry suggest that most weight maintainers weigh themselves more than once per week, and nearly four out of 10 weigh themselves daily.
But can you handle what the scale says? The problem with daily weigh-ins is your weight fluctuates each day for a variety of reasons. For some people, it can be discouraging to see this weight fluctuation.
Here are 6 Must Know Tips, so you can have the maximum benefit from using scales to monitor your weight loss
1. Should I Weigh Myself With or Without Clothing? Clothes can make a difference, so your birthday suit is best. But if you’re wearing something light it shouldn’t effect the reading too much. Just do it the same way each time.
2. Should I Weigh Myself Before or After a Workout? Weighing yourself before working out will give you a more accurate picture of your weight.
3. Food Weighing yourself after a meal isn’t the best idea simply because food adds weight. When you eat it, your body will add that weight as well. It doesn’t mean you’ve gained weight, it simply means that you’ve added something to your body (something that will be eliminated through digestion over the next several hours).
4. Water We all know our body is over 60% water so fluctuations in your hydration levels can change the number on a scale. If you’re dehydrated or have eaten too much salt, your body may actually retain water, which can cause scale weight to creep up. Similarly, many women retain water during menstrual cycles, which is another thing that can make that number change.
5. Muscle Muscle is denser than fat and it takes up less space, so adding muscle could increase your scale weight, even though you’re slimming down.
6. The tape measure can be an invaluable tool when measure your weight loss. It can often be the case that you may see no change in the scales but your measurement have changed dramatically. Measuring every area of your body and keeping record can truly show you the amazing changes you are going through with your body.
Whichever way you choose to weigh yourself, keep in mind the scale is one tool to help you stay on track. You can also track your measurements, pay attention to the fit of your clothes or rings, or track your body fat percentage.
The idea is to use the information from your scale as feedback about your weight management program, not as an indicator of self-worth or a determinant of your mood for the day.”
And remember, you’re more than just a number on a scale!
I hope you can take some of this advice and incorporate into your day. If you are looking for a program where you can easily incorporate the occasional cheat day and still reach your goals of better health and weight loss, many of our clients have had amazing results using our Cleanse & Fat Burn system. They were able to fit it into their lifestyle and shed that stubborn weight, gain the energy and health they wanted all while NOT depriving themselves. Both Shane and I are committed to your success, if you have any personal questions you can ask them via our contact us page.
“…focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” Greg Anderson
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