Dear Challenge Participants,
We know you’re keeping good track of the weight you’ve lost and you’re already looking good. You’re starting to become a walking testimonial for our new weight management system. But think about this … your scale can’t distinguish between one pound of water, fat or lean tissue. It has no brain. It can, however, still outthink you.
We’ve told you for weeks now to weigh yourself on a weekly, if not daily basis, around the same time of day, wearing comparable clothing with each weigh-in. Some nutritionists say the only way a scale can promote weight loss is by carrying it around all day, because that way you’ll be getting more exercise and burning more calories! However, recent research has shed new light on the scale dilemma.
Daily weighing helps people lose more weight
According to a recent study of over 3,000 people in weight loss and weight maintenance programs, daily weighing is an effective strategy. Of those studied, 20 percent reported never weighing themselves, while 40 percent said they weighed themselves daily or weekly. Those who weighed in daily lost 12 pounds on average versus an average of 6 pounds for those who weighed themselves weekly, while those who skipped the scale gained 4 pounds on average. These results may mean that, when someone weighs themselves weekly or daily, they’re able to notice early on that they’re on a weight gain trend, and can then take immediate steps to stop the gain in its tracks.
Daily weighing isn’t for everyone
There are natural weight fluctuations we all experience due to water retention, time of the menstrual cycle and the inaccuracy of scales. Although daily weigh-ins can keep you much more accountable, weekly weights provide a better overall picture of weight status, and still give enough time to make adjustments in activity and eating habits before weight gain gets out of control. Kelly Brownell, PhD, director of the Yale Center for Eating and Weight Disorders, believes that regular weigh-ins are most helpful for people who are succeeding with weight loss, and potentially a problem for those who are at a weight plateaus or losing very slowly. It’s your choice to make the weigh-in decision that will work best on your personal journey to the new skinny you. Here is a list of additional tips that can help you OWN the scale, and not let it own YOU!
5 tips for making the scale serve you:
1. If losing weight makes you feel like celebrating with chocolate cake, or gaining weight causes you to throw up your hands and eat everything in sight, skip the scale. On the other hand, if you use the information on the scale, either up or down, as just one link in your network of strategies, then it may be beneficial.
2. Only weigh yourself first thing in the morning. Weighing after each meal, after exercise to see how much you “burned” off (it’s more likely lost water due to sweating than actual body fat right after exercise), or when you’ve overeaten to see how great the damage is just aren’t effective. In fact, they can cause more harm than good.
3. Most scales are inherently inaccurate, so don’t rely on the numbers too much. Instead of the exact number, look for trends.
4. Our weight fluctuates daily due to changes in hydration and menstrual cycle. Sometimes what we think is extra body fat is really just water retention.
5. Develop other weight control strategies that don’t include the scale. Some people can tell if they’re on track by the way their clothes fit. Look for positive markers of success such as following an exercise program, making healthy eating changes, keeping a food and activity journal, or practicing mindful eating. The reality is, if you make positive changes in these areas, you’ll lose weight. You don’t need the scale to tell you you’re succeeding!
You’re not helping yourself if you’re not listening in and being a part of the weekly LIMU LEAN Support Calls on Wednesdays at 7:30pm EST. Dial in at 212.990.8000, code 5566#. Get rid of those pounds by heeding the helpful hints we shed light on weekly. Remember, the scale CAN indeed be your friend!