Either, “when and how should I weigh myself?” OR, “Why did I gain a pound since I last weighed myself?”
So let’s iron that out today and talk about the logistics of weighing yourself!
If I had things my way in life, I would never have you even use a scale. I’d ask you once every week “do you FEEL better?” and “do you feel that you LOOK better?” and let bygones be bygones (I don’t really think I used that phrase right, but I’m going to leave it in there anyways…). I feel that way because I’ve seen plenty of people make real, tangible progress–even drastically change their physique–and then they weigh in and see minimal weight loss and are somehow discouraged! It blows my mind… Often times people gain muscle (heavier than fat per unit volume) and lose tons of fat and yet still encounter a psychological block to their motivation because of a number. I think you get my point, and I will now stop ranting…almost.
There is also a flip-side to my frustrations. The flip-side is that often times the most objective note of progress for some people IS the actual numbers of pounds lost. And THAT can be an empowering, incredibly motivating tool to use. Sometimes, pounds are lost (without) any visual change.
And for these genuinely wonderful reasons, I want to share with you in 5 easy steps how to make that weigh-in day really count:
1) Weigh yourself on the same day ONLY ONCE per week
this for a couple of reasons. First, you should know that your body is subject to a vast variety of variation (confusing alliteration, right?), ranging from metabolism shifts, hormonal changes during the course of each month (females feeling “bloated” actually do gain fluid weight when ‘that time of the month’ comes around), and voluntary things like what and when you eat. Because of these glitches, if you weigh yourself every day you may not see a perfect downward trend from day-to-day, even if you’re doing all of the right things. Keep it to once a week and you will have a true, progressive look at the work you’ve done and the weight you’ve lost.
2) Weigh yourself as soon as you’ve woken up & gone to the bathroom; but BEFORE you shower, eat or drink anything , or exercise.
Doing this helps to show you your “true” weight in a fasted state–let’s call it ground zero. This ALSO is the best technique because it assures reliability from weigh-in to weigh-in (i.e. allows for next to NO variability in accuracy from measurement to measurement).
3) Ditch the clothes.
Plain and simple: weigh yourself naked. It’s not that weird. Just do it. What you really weigh does not include your water-soaked towel or your fuzzy robe (although I admit fuzzy robes are AWESOME).
4) Buy a digital scale.
Simply put, tenths of pounds DO matter don’t they? The difference between losing 1 pound versus 1.8 pounds is signicant if you ask me. Why not utilize technology? Old needle-scales are tough to calibrate and unreliable for consistent and accurate results. You don’t have to drop $200 on a fancy digital scale, just go to your local store and buy a model that seem sufficient. There are plenty of amazing models for $50 or under. You don’t even have to go to Target. Check out these bunch of great models just off of Amazon.com alone from just searching “bathroom scale”.
5) Write it down!
There is nothing more motivating than physically seeing the fruit of your labor. Keep track of your weight loss (or gain) and remind yourself that YOU CAN DO THIS!
As you strive towards your fitness and health goals, I hope that these 5 steps can help you to establish a flawless routine of keeping track of and accurately weighing yourself. Let me know what you think!
What do you think? Do you have any tips to share about when or how to appropriately weigh yourself? Leave some comments below!