The Right Way to Weigh
How do you measure the success of your weight
loss efforts? Most people on weight loss diets measure body
weight at regular intervals on a scale - if the scales are
down, it's a good week - it's as simple as that. But
for many, weighing is a very frustrating experience leading to a
cycle of negative feelings and self-doubt. And very often, this
leads to early drop out and a failure to persist in weight loss
efforts because the "payoff" is too slow. Despite best efforts, the scale won't budge! What's
holding things up?
The first mistake people often make is
they just don't weigh themselves correctly. This is critical
because when you don't weigh yourself consistently, you're
basically collecting bad data about your body weight and then
making judgments based on that bad information.
Next, people tend to draw conclusions about the
success of their weight loss diet based only on body
weight. So, even if you feel really good about the steps you're taking
to set things right with your lifestyle, you have a greater
energy level, or your clothes fit better, you forget all that
really great stuff when you step on the scale and hit a plateau
or even gain a few pounds in a week.
Combine these two common mistakes and you get a
recipe for early dropout on weight loss diets. How can you avoid
these critical mistakes?
Weigh yourself correctly so that you get good data
to begin with.
To do this:
Get a good scale that is calibrated and measures
your body weight accurately. Place it on a flat surface, not a
rug. Use a digital scale that measures small changes in weight -
this may be more motivating and more accurate.
Weigh yourself at a time when your body
weight is least likely to fluctuate
from eating, drinking, loss of fluid,
etc. For most people, early morning before breakfast is the most
consistent time to weigh.
Be consistent. - don't compare your morning body
weight with an evening weight - there will be differences.
Record your body weight.
Whether you weigh yourself
every day or every week, record your body weight and don't rely
In addition to recording an accurate weight,
make accurate observations about other changes related to your
weight loss diet...If you're dong what you need to do
(following a healthy eating plan, changing your food habits that
led to obesity in the first place, and increasing your physical
activity) there shouldn't be any surprises when you step on the
scale. Still, even if you're making good
progress there will be times when you'll gain a few pounds for a
variety of reasons. Temporary weight gain could be due to
hormonal changes that cause water retention, changes in
medications, or a salty meal the night before. If you know you're
eating within your calorie level and exercising, it's a pretty
good bet that your weight will settle down and start dropping
again. Be patient, don't talk yourself into giving up early, and
keep up the good work and you'll see results. Consider a diet program like
PersonalDiets that lets you
track and record your weight online daily