Buzz
We all know that weighing yourself is a key part of any diet. What many don't realize, though, is how much weight can fluctuate. Seeing an increase in scale weight while you're actually losing fat can be disheartening. But if you learn how to weigh yourself properly, you can turn this process into a source of motivation by building a positive feedback loop for your fitness journey.
It's important to remember that motivation is often unpredictable when dieting. It comes and goes, much like the tide. Reflect on your own weight loss efforts—chances are, you've experienced both high and low moments of motivation. Here’s how you can use the scale effectively to maintain your drive:
Choose a specific day each week for your weigh-in. It doesn't matter which day, but avoid picking one right after a day when you've eaten more than usual, like Sunday. Fridays are a good choice, especially if you're prone to indulging over the weekend. Some studies suggest that Wednesdays might be the optimal day for weighing in.
Weigh yourself first thing in the morning, after using the bathroom and without any clothes. This removes any discrepancies caused by the time of day or what you're wearing, which is where many people make mistakes. Scale weight can vary significantly.
Record your weight and repeat the process the next week.
If you've been in a caloric deficit, you should notice your weight dropping by at least 1 pound each week (or 0.5 lbs/week for lighter women). Once you start seeing that number go down, it will feel like leveling up in a video game. At that point, congratulations! You've successfully created a positive feedback loop that propels your weight loss forward.
Photo courtesy of Sean MacEntee.
