SCALE: Friend or Foe? 8 Tips to Effective Weigh-Ins

Some people avoid the scale at all cost – especially when they are heavy. It’s kinda like testing yourself in an area you know you are weak in. If you struggle with your weight, most likely, you don’t want to be reminded of how heavy you’ve gotten. However, just because you don’t know your weight doesn’t mean it doesn’t exist – so running from the truth really isn’t the answer in my opinion.

Whether you already jump on the scale or not, here are a few tips to making sure your weigh-ins are effective and helping you move toward your goal.

1. Weigh weekly for more accountability. If you are prone to getting complacent or comfortable at a weight that’s not quite your ideal weight, then weighing yourself can remind you you still have progress to make so you don’t backslide.

2. Weigh on Mondays. Weighing in after the weekend, whether you want to see what the scale says or not, can help you fight the temptation to cheat during the time most people eat the worst, as well as be forced to deal with the repercussions of poor choices we often choose to forget and ignore.

3. Weighing daily can keep you focused. Although our body weight can fluctuate with water retention and intestinal weight, sometimes a false gain can fuel us to push further or not relax on the way to our goal. This is ideal for people who start feeling better and more confident at their lower weight, and are tempted to compromise, and slack a little, before they reach their goal.

4. Weighing monthly tracks progress. Although weighing daily or weekly can help you stay focused and accountable, weighing monthly is the ultimate test. If the scale isn’t moving significantly (minimal of 4-5lbs a month but ideally 8-10lbs a month), then you must respond with an action plan. If you don’t make changes, the scale will not make changes.

5. The scale exposes the truth. How many times have you heard someone say “I know I’m losing weight because my clothes are fitting better”. Although this should happen, and it does time and time again, don’t be that person who uses that as an excuse while the scale doesn’t budge. Although you can gain muscle and lose body fat, eventually weight loss should show up on the scale – and if it doesn’t, you are doing something wrong.

6. The scale requires honesty. First, you need to be honest with yourself and how you will deal with regular weigh-ins. Some people cannot handle the pressure. For some, it discourages them – but is it discouraging because it’s forcing you to face the facts, or is it discouraging because you have unrealistic expectations – or battle with a more serious issue, like a medical disorder? Some people say weighing regularly messes with their mind. Maybe you need your mind messed with, especially if you’ve been running from your weight problem. You can’t make the decision to weigh, or not to weigh, without complete honesty of what is best for you. We are all different and one person’s opinion is not applicable to all people.

7. Weigh purposefully, and only once a day. Don’t jump on the scale every chance you get. Often times people are tempted to get on the scale (out of curiosity) just after they ate a meal or during that time of the month. Duh?! Don’t torture yourself like that. Set boundaries and stick to them. Typically a good rule of thumb is to weigh in the morning, after using the restroom, naked and dry (not after a shower with wet hair). Remember, if you don’t like what the scale says on weigh-in days, because of our body’s tendency to fluctuate naturally, what matters most is what it will say at the end of the month.

8. Have clear and defined goals. Don’t weigh yourself unless you have a very clear objective. Whether you are weighing to prevent weight gain and maintain your weight, or you are weighing to track weight loss. Know your goal and stick to it.

I asked my facebook friends how they weighed in:

 

 

Motivational Mantra to match today’s topic thanks to SinkYourBattleships:

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About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on October 12, 2012, in Goals, Healthy Priorites, PFIT TIPS and tagged , , , , , , , , , , , , , , , . Bookmark the permalink. 1 Comment.

  1. Great post! I completely agree with everything you’ve written and these are all things I’ve come to terms with as I lost more than 90 pounds. I learned to view the scale as a tool that can help me make progress, identify negative patterns and make corrections quickly. Even as I approach eight months on maintenance, I still weigh myself almost daily to see how my diet and exercise plan (and yes, also my splurges) affect me. If I’m not weighing every day, it’s usually because I’m trying to avoid reality and the results are never good. I think it’s better to confront reality, even if you’re going through a rough patch, that way you can take action if your weight starts creeping up rather than letting things slide and really spiral out of control.

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