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Tuesday, 26 March 2019 11:05

To Weigh or Not to Weigh?

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When it comes to how often you should weigh yourself research is conflicted. The numbers don't always reflect what's going on with your weight loss efforts. So, when shouldn't you step on the scale?
  1. Don't weigh yourself at the end of the day. You've eaten all your meals and you've hopefully drank all your water at that point. All that will make the scale read higher even though it's not actually an accurate weight measurement because of all those factors. Your weight is probably the most accurate first thing in the morning. Always weigh at the same time of day, with the same type of clothes, on the same scale, and on an empty stomach.
  2. Avoid weighing in when you are constipated (never go more than two to three days without a bowel movement; you may have to continuously take fiber on a daily basis to stay regular; on the CMWM program you can expect to elimate about every other day and that would be normal). A high protein diet, heavy stress, travel, and various medications can all cause constipation. Remember when you are constipated your body retains more solids and water, and all that increases the number on the scale making it look like you weigh more than you really do. 
  3. If you are woman and on your menstrual cycle your hormones can be all over the place and this can cause bloating and water retention. There's frequently a water weight gain but it's not a real weight gain.
  4. If you've been on a long flight the day before also causes water weight gain. (For any kind of water retention simply add fresh lemon juice to your water intake all day to eliminate the problem.)
  5. The day after a heavy workout can sometimes cause a weight gain. The muscles may be retaining more water. (Keep your exercise down to no more than two and a half hours a week total while on the CMWM program.)
  6. While some like to get on the scale daily it can backfire on you. Evaluate how it makes you feel. If it just makes you feel defeated or depressed to weigh in daily, then keep it to a once a week schedule of weighing in. Note that with low carb dieting in particular there can be huge differences in your weight anyway from day to day. And if you eat any kind of starch it will definitely look like a gain because of how starches contain more water, making it look like a gain even if you’ve only had a few hundred calories more! (Remember it literally takes 3500 extra calories to gain a pound!)
  7. Don't weigh in on an old home scale. Every three to five years invest in a good scale that you can count on. And make sure you don't put your scale on carpet as that can also skew the results.
Personally I think most dieters do better if they stay off the scale during the week. Weigh in once a week under exactly the same conditions and this usually gives you a better idea of what's going on.
Remember this too in maintenance because you certainly do not want your weight to "creep up" on you. And this is what I hear all the time when people gain a lot of weight, "It just crept up on me." If you weigh in at least once a week it gives you the reality check you need. And if you do gain you can do something about a few pounds a lot more easily that when if becomes twenty! 
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