Table of Contents
- How Often Should You Weigh Yourself – One Answer
- Daily, Weekly, Monthly or Never?
- Overweight or Obesity is a Preventable Risk Factor
- So, What is Your Ideal Body Weight?
- Get on the Scale
- Ten Reasons to Lose Just 10 Pounds
- 1. A Lower Cholesterol Level
- 2. Lower Blood Pressure
- 3. Reduced Risk for Heart Attacks
- 4. Reduced Risk for Dementia
- 5. Reduced Risk for Sleep Apnea
- 6. Reduced Joint Pain
- 7. Reduced Risk for Cancer
- 8. Reduced Risk for Diabetes
- 9. Improved Intimacy
- 10. Taking Less Medications
- BONUS: You’ll Feel better!
- Use a Scale which Includes BMI & Body Fat Percentage
- Flaring Nostrils – A True Story
- Even if You Regain Weight, Don’t Lose Hope
- Why Do You Need More Metrics?
- How Often Should You Weigh Yourself – Summary
How Often Should You Weigh Yourself – One Answer
How often should you weigh yourself – have you wondered? Long term weight loss success does leave clues. Unfortunately, this is not a scientific study, just anecdotal evidence of one person. Me. After 5 years of long term weight loss, I thought I should ‘weigh in’ on this subject.
We know that some people say you should not weigh yourself too often. Some say do not weigh yourself at all. Some say to weigh yourself every day. This is why the same question comes up over and over: How often should you weigh yourself?
Daily, Weekly, Monthly or Never?
How often should you weigh yourself? I say daily! Not hourly, just once a day in the morning before breakfast. Why? The first reason to weigh yourself is in order to establish a baseline. Once you know your weight, you can easily determine if you are overweight or worse, obese.
Overweight or Obesity is a Preventable Risk Factor
Obesity is one of the few preventable risk factors for cardiovascular disease. And there are many people who do not even realize that they are obese. The American College of Sports Medicine (ACSM) defines obesity as:
1. A body mass index over 30, or waist measurement over 40 inches for men.
2. A body mass index over 30, or waist measurement over 35 inches for women.1)http://www.acsm.org/public-information/articles/2016/10/07/measuring-and-evaluating-body-composition
3. Obesity is also defined by the National Academy of Sports Medicine (NASM) as a person who is at least 30 pounds over their recommended weight for their height.
So, What is Your Ideal Body Weight?
Here is a simple formula to help determine the recommended weight for your height according to the Hamwi method.
The ideal body weight formula is 106 pounds for your first 5 feet of height, plus 6 pounds for every additional inch.
The ideal body weight formula is 100 pounds for the first 5 feet of height, plus 5 pounds for each additional inch.
You can now easily calculate your approximate ideal body weight based on your height using the Hamwi method.2)Geriatric Nutrition Handbook. p. 15.
Once you know your ideal body weight, now it is time to find out where you are now.
Get on the Scale
You have to establish a baseline if you want to improve your health and fitness.
Losing weight (if you are overweight or obese), has many benefits.
However, you must know your reasons for wanting to lose weight.
Otherwise, it is not likely that you will overcome the obstacle of excess weight.
So, find your reasons, whatever they are, just check out these 10 benefits of losing 10 pounds:
Ten Reasons to Lose Just 10 Pounds
10 Reasons to Lose Just 10 3)http://www.doctoroz.com/article/10-reasons-lose-just-10?page=1
Whatever your reasons for losing weight are, get on the scale and find out where you are holding right now.
Use a Scale which Includes BMI & Body Fat Percentage
Just knowing your scale weight is not enough.
It is very useful to also be aware of your body mass index (BMI) and body fat percentage.
You should get a scale which gives you these metrics:
BMI (body mass index)
Body fat percentage
I have checked out what is available on Amazon in a moderate price range.
This first one is the Weight Watcher Conair scale that I have used over the past 5 years.
- Measures body fat, body water, BMI, and bone mass
- 4-user memory; 400 lb/182 kg capacity
- Sleek, streamlined design with Safety tempered glass platform and High-visibility LCD display
- Large 1.5-inch digital display; 11.8 inch x 12.5 inch frame
- Long-life lithium battery (CR-2032) included
Flaring Nostrils – A True Story
Even if You Regain Weight, Don’t Lose Hope
UCLA researchers report that people on diets typically lose 5 to 10 percent of their starting weight in the first six months, the researchers found. However, at least one-third to two-thirds of people on diets regain more weight than they lost within four or five years, and the true number may well be significantly higher, they said.4)http://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832
I had to become conscious again of how the food I ate and the exercise I did was causing weight creep.
Fortunately, once I got back on the scale and made several adjustments, I took off those 30 pounds in about 4 months.
I write about these modifications in this article here which will give you the recipe for losing up to 24 pounds in 3 months or 48 pounds in 6 months.
As a result of my own experience, I am a firm believer in the daily weigh.
I have recommended this scale mainly because of the number of positive reviews.
However, if you ask me, the conair is fine for our purposes.
Which is to get fitter and healthier.
Why Do You Need More Metrics?
The bottom line is that you need to know where you are starting.
Or where you are right now.
But why do you need all these metrics?
Is it not enough that you know how often you should weigh yourself and that’s that?
The reason is that these metrics are all useful.
Scale weight, because we mentioned a simple method of determining your ideal weight above.
BMI is useful, since unless you are an athlete, your BMI will tell you whether you are overweight or obese.
A BMI over 25 is considered overweight and a BMI over 30 is considered obese according to the American College of Sports Medicine.
Knowing your body fat percentage is also useful for you to be aware of just how much fat you are carrying.
I believe that reducing fat helped me to reduce total cholesterol.
More than 4 years ago, my cholesterol hovered between 240 and 280.
My last check 2 weeks ago, total cholesterol came out to 169.
Previously, my blood pressure was over 130/90.
Today it is 120/80.
And before losing weight, my A1C was near type 2 diabetes.
Thankfully that is no longer the case.
Even knowing your hydration is worthwhile.
Your body is approximately 60 percent water.
But, if you are overweight, do not be surprised if you are at 50 or 55 percent.
This is because you are dehydrated.
So, moral of the story, the benefits of weight loss are many.
You cannot wait another day to start if you are carrying excess weight.
For your health, for your fitness.
Make sure that you have the right tools to get started.
How Often Should You Weigh Yourself – Summary
An accurate scale with the additional metrics is an excellent way to measure and track your progress.
In summary, how often should you weigh yourself?
Every day, or at least most days of the week.
Keep yourself on track.
I know that there are other opinions and concerns with eating disorders.
However, this is a simple practice that I have found to be effective.
What is your opinion?
What do you think about how often you should weigh yourself?
References [ + ]
|2.||↑||Geriatric Nutrition Handbook. p. 15.|