Top Ways To Use A Scale Successfully

By Samantha Knowles

Let’s face it, getting on a scale is tough on EVERYONE. Especially if you are working mother and are short on time, resources, and diet materials. We all know we should not really pay attention to the numbers, because you weight fluctuates by day, sometimes even by the hour- but we still all do it. Still- a scale can be a successful addition to your diet tools and can keep you on track to achieving your weight loss goals. The below are some tips on how to make the scale work for you and not you for it.

Keep going- the most important step with all diets. Read on for some really great tips. Stepping on the scale for your regular weigh-in can be nerve-racking, thrilling, or motivating, depending on the outcome. Hardly anyone feels neutral about the numbers on the scale.

The Scale: A Successful Tool: Data suggest that people who weigh themselves regularly do better with their weight-loss plan. A national survey of 4,345 adults found that those who weighed themselves daily were more likely to be successful with their weight-loss programs than those who were inconsistent.

Opinions vary about how often should you weigh yourself. “I don’t recommend it more than once a week,” says Liz Weinandy, RD, MPH, a dietitian for the non-surgical weight loss program at Ohio State University Medical Center in Columbus.

However, some people, especially those who are motivated by the results of their weigh-ins, can weigh in more often. Says Weinandy, “If you look at the scale and see you’ve gained weight and it motivates you to exercise a bit more, that’s fine,” she says.

The Scale: Be Consistent

Consistency is the rule of thumb for weighing in. Try to step on the scale:

• The same day of the week

• At the same time of day

• Wearing about the same amount of clothing every time

“Many people prefer first thing in the morning, without any clothes,” Weindandy says.

Make sure to write down your results so you can track your progress. Use a chart that shows several weeks at a time. This will help you identify any weight cycles that you may have. For example, many women find their weight goes up slightly as they retain fluid when their period is approaching.

The Scale: Keep a Balanced View. While it is important to know how your weight loss is progressing, you should use this tool in moderation, says Weinandy.

“What happens is a lot of people tend to get fixated on the scale,” she says. She recalls one patient whose clothes were fitting better and had a regular exercise program that she enjoyed, but she was so focused on the numbers on the scale that she couldn’t acknowledge those achievements.

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