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There is not much research available as to what is the proper way to use the scale for weight loss. However, some information from the National Weight Control Registry (NWCR) suggests that most weight maintainers weigh themselves more than once a week and nearly 40% weigh in daily.  However, what works for one doesn’t work for all. In fact a dieting history can impact your like or dislike of the scale. Maybe you had to weigh in in front of a group in the past and you have developed an anxiety towards using the scale. With proper usage and support from weight loss experts in a private setting, you can begin to use the scale as benefit again.  

 

Guidelines for Using the Scale:

  1. Weigh in daily or once a week (depending on the person).  You decide what routine works best.  However, don’t be tempted to get on the scale multiple times during the day. With fluctuations in water and food intake your body weight can change by several pounds during the course of the day.
  2. Weigh yourself in the morning. The best time is right after you use the restroom in the morning before you've had any fluids or breakfast.
  3. Weigh the same way each time (with or without clothing).
  4. Track your progress. There are ways to sync a smart watch to your scale to record or simply jot it down in a notebook.  Using memory to determine if you’ve had a successful day or week just isn’t efficient. You are looking for overall trends of numbers moving up or down in conjunction with your healthy and exercise plan.
  5. If by weighing, you are feeling bad or it triggers you to begin an unhealthy behavior, stop.  This is pretty simple. If using a scale creates more anxiety then don’t use it and rely on other measures.

Other Ways to Measure Weight Loss Progress:

Weighing in is a only one way to measure progress for weight loss. You can also use other tools like how clothes are fitting, notches on a belt, or simple body measurements (chest, waist, and hips) can tell you how your body is changing.  Remember that scales can’t tell you a muscle/fat ratio or anything beyond one number.  Many times that is how the scale has gotten a bad rap, by using it as a the sole tool for tracking weight loss success.  Find at least one other way to measure your progress as you begin or continue your weight loss journey.  Also pay attention to energy level, mood, and sleep quality to involve a clearer picture of your overall health.

To learn more about proven weight loss programs in Lincoln, NE and Omaha, NE please visit WeightLossNebraska.com.  

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