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When to Step on the Scale?
By Cindy | July 11, 2007
In my mind, the scale can sometimes be like little children, albeit, silent, but constantly asking for my attention. “Mommy come here. Look at me. I see you. Come here. I need you. Now. Are you here yet?” When it comes to the scales, the voice is inside our own head. Yes, we are our worst enemies. Are you a daily scale reader? Weekly? Once a month? Morning? Night? What’s the best approach to facing the scale?
Here are some great tips by Melissa C. Stoppler, MD on MedicalNet.com:
Whatever weigh-in frequency you choose, keep these tips in mind when stepping on the scale:
1. Weighing yourself first thing in the morning is usually best. Because of variations in food and fluid consumption, we often “gain” different amounts of weight throughout the day.
2. If you’re weighing frequently, remember that daily fluctuations in weight are common. Just because you’re heavier today than yesterday doesn’t mean your weight control program isn’t working. Don’t become a slave to the numbers.
3. Monthly variations in weight are also common in menstruating women. “Plateaus” in weight loss aren’t necessarily bad. If you’re exercising a lot, your weight may remain constant for a time even though you’re still decreasing your body fat content and getting healthier.
4. Finally, cues other than the numbers on the scale are equally important. How do you feel? Are your clothes getting looser or tighter? Do you feel stronger, healthier, leaner? Your own perceptions can be the most valuable tools to help you track your weight control progress.
Don’t be discouraged by fluctuations of weight. One pound equals 3500 calories. To make any changes to the scale, a deficit of 3500 calories requires work in exercise and nutrition. Ideally, a once a month reading after the period (let those hormones and fluid retention go!) on the same scale at the same time of day would result in the most accurate reading. However, if you can’t wait that long to jump back on the scale, give yourself leeway as you’re comparing numbers. Don’t become discouraged. Keep the larger goal in mind!
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Topics: Health Knowledge |
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I am a big believer in weighing yourself daily, especially if you exercise.
I don’t really care what the numbers are, and when I had an analog scale I used to purposefully keep it from being zeroed correctly.
I track my weight almost every day, and use it as an early warning system that I am getting sick. If my weight starts to drop quickly over a 2 or 3 day span, then I know that I am getting sick and need to back off in my training. Generally speaking, my weight stays within a 5 pound range, which gradually shifts up and down as I train for and recover from some of my races.