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When you are trying to lose weight, the scale can seem like a mortal enemy. But really, it is just a way of charting your progress, telling you how well you are doing. Or it shows you where you need to improve.
One of the main questions I am asked concerning weight loss is, “How often should I weigh myself?”
In my practice I find that a large part of weight loss is emotional, so weight problems too often can cause some people to give up from lack of success much too soon.
Weight gain, if it is not due directly to a medical condition, is lifestyle-related. The more you can focus on your lifestyle or emotional issues, the more success you can have. So I tend to focus on lifestyle changes instead of solely looking at the scale.
There are other measures that can also give you an objective measure of success, like measuring inches in strategic parts of you body. I usually also have my patients look at measurement on the neck, upper arm, in the chest area, around the waist, at the hips and thighs. This can also give information about positive changing body composition, even when direct weight loss isn't happening.
Normal or average weight loss consists of 1-2 pounds per week. If you are losing 1 pound per week then you're losing on average 2.2 ounces per day.
To give you some perspective 2.2 ounces is equal to about 3 egg whites scrambled. Many people would not see that as progress, yet it is, each day. So I think it better to weigh less often instead of more often.
When I am working with patients I actually ask them not to weight themselves at all. I want you focus on behavior that you create on a daily and weekly basis that become part of your routine. These behaviors are what create the consistent weight loss over time, which is the goal for weight loss and maintenance.
I usually weigh them once per month for the first three to six months of the plan. I have found it to be one of the most successful ways to encourage great lifestyle behaviors, that create weight loss as a side effect of great behavior.
There have been a few studies that encourage you to weigh yourself on a daily basis. Checking your weight loss daily really depends on your personality.
I would not recommend daily weigh-ins if you are the type of person that is easily discouraged because weight will fluctuate due to so many factors such as sodium intake, menstrual cycle, etc. However if you need constant feedback or need to be in control of the situation all of the time, it might actually be a motivator for you.
Overall, I recommend that you weigh yourself at a frequency of every two weeks to one month, along with looking at your measurements as well. I recommend that you remember that there are several factors that can impact your ability to lose weigh. I recommend you have an exercise place in plan as well.
You can be the master of your destiny by focusing on behavioral changes since those are what keep the weight off in the first place!
Live Vibrantly,
Dr. Dae
Dr. Dae's website: www.healthydaes.com
Dr. Dae's book: Daelicious! Recipes for Vibrant Living can be purchased @ www.healthydaes.com
Dr. Dae's Bio:
Dr. Daemon Jones is your diabetes reversal, hormones, metabolism and weight loss expert. Dr. Dae is a naturopathic doctor who treats patients all over the country using Skype and phone visits. Visit her or schedule a free consultation at her website www.HealthyDaes.com/
Sources:
"How Often Should I Weigh Myself When Trying to Lose Weight?." LIVESTRONG.COM. LIVESTRONG.COM, 9 Mar. 2011. Web. 14 July 2014.
http://www.livestrong.com/article/399727-how-often-should-i-weigh-myself-when-trying-to-lose-weight
"The best time to weigh yourself if you are on a diet by MedicineNet.com." MedicineNet. N.p., n.d. Web. 14 July 2014.
http://www.medicinenet.com/script/main/art.asp?articlekey=55489
Reviewed July 16, 2014
by Michele Blacksberg RN
Edited by Jody Smith
Add a Comment2 Comments
Self-weighting is not a bad thing as it can help teens to achieve healthy weight-control, showed a study, published in 2008 in the Journal of Adolescent Health. Details here: http://www.emaxhealth.com/2/1/26778/self-weighing-could-help-teens-achieve-healthy-weight-control.html
But the study authors warn that it can backfire too. “The fear is that an excessive focus on weight from frequent self-weighing may place teens at greater risk for engaging in unhealthy weight control behaviors and for developing an eating disorder,” said Mary Alm, Ph.D., lead study author, with the University of Minnesota.
July 22, 2014 - 5:37amThis Comment
Even though weighting oneself may seem to be the right thing to do to track progress, I think that it may be better to do it perhaps only once per week. This is because long term weight loss maybe more about changing a lifestyle overtime. By having a long term outlook, a person may limit the frustration due to obstacles.
While there may be several benefits associated to weight loss, I don't think that they can be a justification to accept to go through extreme diets or workouts that may simply be too hard to keep up with on the long term.
A good thing is that there are ways to lose weight while still eating delicious food and not being enslaved to a super hard workout. One of them appears may be the one discussed here: http://9nl.us/kq9f
When it comes to weight loss, I think that what is desired is long term result, so why bother with diet plans that may not be sustainable?
July 17, 2014 - 3:01pmThis Comment