When trying to lose weight or maintain your weight, how often do you think you can weigh yourself? Some people weigh every day, some weekly or monthly, while others don't weigh at all. It all depends on your goals.
Research suggests stepping on the scale every day, is an effective aid if you are trying to lose weight. But I said weekly is the best. You will get to find out as you read on. The key to weighing your self, is not to get obsessed with the number on the scale. so make sure you try not to feel sad when the number you see on the scale is not what you are expecting to see Because, weighing your self can have a negative impact on self esteem.
Most people don't care about checking their weight, while some people step on the scale when they visit their doctor once in a year, or when they sight a scale around. This means, you may not be aware of your current weight. It is beneficial, to check your weight often to know your current weight, and how to control it if the number is not what you want for your health sake because, your weight is more than a number and also indicates your overall health.
While it is recommended you have a general idea of your current weight, regardless of your health goals, dieting and weight lose requires you to weigh your self more often.
Some of the routines include daily, weekly and monthly if you are trying to lose weight, then you might need to weigh your self daily. But i will advise you weigh yourself weekly when trying to lose weight because, researchers found out that daily weighing, leads to long-term behavioural changes.
Weekly weighing, will make you achieve your actual goal in weight lose especially when you have reached your initial weight lose goal, and you are transitioning into the maintenance phase. This is the time when you are at risk of regaining weight. so checking your weight weekly will keep you in check.
Monthly weighing while dieting, or trying to lose weight is not ideal because, it doesn't allow you to make timely modifications to your eating, or exercise plan if something isn't working. And it can make you eat without control. However, a monthly weighing is better than not weighing at all.
Some experts recommend relying on more visual methods of weight loss, such as
1. Body tape measurements
2. Body fat percentage
3. Considering your height and bone structure
You can also gauge your weight lose efforts, by how your clothes feel as well as your energy, and fitness level.
You don't need to weigh yourself often if you are not trying to lose weight or dieting. Monthly approach is ok, if you are looking for weight maintenance, or trying to gain weight.
In some cases, weighing your self too often, can affect your mental health. especially if you are not seeing the number you are expecting to see in the scale. And it can lead to eating disorder because, you feel you can't achieve your weight lose goal.
Your weight can fluctuate through out the day based on many factors, such as hydration, what you eat, and hormones. Thus, is best to weigh yourself first thing in the morning.
As you measure your progress, you will also see that you get accurate results by weighing your self at the same time, whenever you climb the scale. It is important to know that there are some factors, that can affect the number on the scale, that are not related to body fat.
Weight fluctuation are completely normal. You may find your weight goes up or down based on the follow.
1. Menstruation (women)
3. Water weight gain
4. A salty meal or high salt diet
5. Alcohol consumption
6. Caffeine consumption
7. What you ate the night before
Always remember that it takes a deficit of 3,500 calories to lose 1 pound of body fat. This is from a combination of calories, used during exercise as well as dieting. and also keep in mind that self weighing looks different for everyone.