There’s one item in our bathroom that often makes us anxious each time we look at it: the scale. It holds the power of telling us if we’re gaining weight or losing weight, which then puts us in a happy mood or leaves us feeling discouraged. Though it has been debated whether or not stepping on the scale helps you lose weight, at FoodFacts we believe that there are benefits to stepping on the scale once a week as a way to keep you in check and become more aware of your body.
Do’s & Dont’s When Weighing Yourself
Do get into the habit of weighing yourself once a week. For the most accurate results, weigh yourself on the same day of the week and at the same time of day, too. Preferably, you should weigh yourself first thing in the morning on the day of your choosing because that’s a time when you haven’t had anything to eat or drink for several hours. By weighing yourself on an empty stomach, you don’t have excess water weight or food that could be adding extra pounds to the scale.
Don’t get discouraged. You may be working really hard and yet the scale reads shows no change from last week or that you’re up a few pounds. However, that doesn’t necessarily mean you are at a standstill or that you gained weight, it could be a reflection of other factors. For example, the increase in a pound or two could be water weight. If you weighed yourself at a different time of day, like after dinner when your stomach is full of food, that could also tip the scales a pound or two. Additionally, that slight increase in weight could actually be a positive reflection of muscle growth, as your body is turning pounds of fat into metabolism-boosting muscle.
Do set small, realistic weight loss goals for yourself. Making this month’s goal to lose 2-5 pounds is a lot more doable than making a goal of losing 10 pounds. By making a much more realistic goal, you don’t psych yourself out. Likewise, making a new small goal each month might be more of a feasible challenge you can tackle instead of making a year-long goal of losing a high number of pounds.
Do record your weekly weigh-in results. Seeing the progress you’ve made will encourage you even more to continue to eat right and exercise. This will also help encourage you on weeks when you haven’t been eating that healthy because you can view your what your weight was in previous months and tell yourself to reboot and get back to a healthier diet and exercise routine. Additionally, you can update your weight on our FoodFacts app as well as log all of your meals to further keep you on track with how many calories you’re consuming. This will also help you better understand what you’re putting into your body on a daily basis since our app allows you to record all of your progress and offers important insight on all of the foods and beverages you’re consuming. You will be able to see what food products score low because of controversial ingredients and what food products are good for you to eat because they contain nutritious ingredients.
Don’t become obsessed with weighing yourself. Stick with just once a week, at the same time of day. When you get in the habit of weighing yourself multiple days or every day of the week, it can mentally put too much pressure and anxiety on you. You might also want to stick to weighing yourself during the week instead of the weekends, since one study points out that you tend to weigh more during the weekends.
Do celebrate your weight loss success, but in a healthy way! Achieving your weight loss goals are a huge deal that you should feel proud of and celebrate. However, instead of treating yourself to a cheat meal that may leave you feeling bloated or guilty, you should opt for a healthier way to celebrate. Treat yourself to a spa day or buy a new pair of yoga pants to show off at your next class. You could also grab a healthy fresh-pressed vegetable juice at a local cafe or go for a jog at your favorite park. Feel good about your accomplishments and show your body some love in a positive way that keeps you on your journey to a healthier you.
Befriend The Scale & Make Strides Towards A Healthier Lifestyle
When you hold yourself accountable and weigh yourself once a week, you are allowing you to be honest with yourself. Regardless of what the number on the scale is, it is important to remember the hard work you are putting into living a healthier lifestyle and you should be proud at the progress you are making, no matter how big or small. We need to make the scale not our enemy, but rather a helpful tool that keeps us on track, just like when we use our FoodFacts app and use it to log our food as well as our all of our health goals. Over time, both tools can help us in different ways to be happier and healthier!