If you're currently trying to lose weight, weighing in consistently (using the same scale, weighing in at the same time of day) is a good way to keep tabs on your progress. In addition to taking body measurements, weighing in on an accurate scale lets you know if what you're doing is working or if you need to tweak your diet or exercise regime. (If you see your rate of weight loss stalling over several weigh-ins, you know it's time to cut a few more calories or step up your exercise efforts.)
Already at goal weight? Weighing in can also help you keep the weight off: The National Weight Control Registry shows that 75% of those who have kept 60 pounds off for five years or more weigh-in at least once a week. Unchecked, a few pounds here and there can have a snowball effect. You're left wondering, "Where did all this weight come from?" when you find you're suddenly up a size on your next shopping trip. Regular weigh-ins can prevent those unpleasant surprises that elastic waistbands help us ignore!
But weighing in too often can be detrimental to your self-esteem. How do you find a happy medium?
My rule of thumb is to weigh-in once a month, on the same day (the 10th) and around the same time of day (immediately upon waking). If I begin to notice other signs of a gain between weigh-ins, such as my clothes seeming tight, I will weigh-in bi-weekly. If I am trying to lose weight, I stick with twice-a-month until I meet my goal weight.
For many, weighing in weekly is ideal, but I don't suggest weighing yourself more often than that. Unless a doctor says you should, weighing in daily probably isn't the best practice. It is just too easy to get obsessive about your weight when you are monitoring every ounce, every single day.
Many diets and weight-loss programs suggest that you weigh-in every week. Weight Watchers, for example, requires members to weigh-in weekly to participate. For some folks, that weekly weigh-in is a good motivator. The important thing is to not give up entirely when you see the number on the scale freeze or even go up a pound or two. Everyone's rate of weight loss is different and not always consistent -- that doesn't mean it won't happen in time.
Remember, your weight can change by as much as two to three pounds just from morning to night. These fluctuations can be particularly troublesome for females: Women should try to weigh-in around 10 days before your period (if weighing in monthly) so you’re not measuring water weight. If you weigh-in weekly, expect to see the number go up in the week before and during your period. It's normal and there's no need to feel bad about this temporary gain.
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