How Often to Weigh Yourself?
How often should you weigh yourself – have you wondered? Long term weight loss success leaves clues. After five years of successful long term weight loss, I thought I should ‘weigh in' on this subject.
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 of how often to weigh yourself comes up over and over again.
Weigh Yourself Daily, Weekly, Monthly or Never?
My opinion is daily. Not hourly, just once a day in the morning before breakfast. The first reason to weigh yourself is in order to establish a baseline.
Once you know your scale weight, you can easily determine if you are overweight or worse, obese.
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:
- A body mass index (BMI) over 30, or waist measurement over 40 inches for men.
- A body mass index (BMI) 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
- 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.
What is Your Ideal Body Weight?
Here is a simple formula to easily calculate your ideal body weight based on your height using the Hamwi method.2)Geriatric Nutrition Handbook. p. 15.
- The ideal body weight formula is 100 – 106 pounds for your first 5 feet of height, plus 5 – 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.
Once you know your ideal body weight, now it is time to find out where you are now. This is the easy part, all you have to do is step on the scale.
You have to establish a baseline if you want to improve your health and fitness. Weigh yourself now and write down your weight and the date. You will be glad that you kept a record three to six months from now.
Use a Scale which Includes BMI and 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:
- Scale weight
- BMI (body mass index)
- Body fat percentage
- Water percentage
If you do not have a body composition scale, you need to get one. Here are two simple options:
This first one is the Conair Scale which I have used over the past six years.
- Measures body fat, body water, BMI, and bone mass
- Has a 4-user memory; and a 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
I have gotten great use out of the Conair for the last six years.
Click on the image of the scale above or this link here for this scale.
Flaring Nostrils Day – An Embarrassing Story
Even if You Regain the 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.3)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 daily and made several adjustments, I took off those 30 pounds in about 4 months. I write about these modifications in this article 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.
Why Do You Need More Metrics?
The bottom line is that you need to know where you are starting. But why do you need all these metrics? Is it not enough to just know what your scale weight is? The answer is that these metrics are useful:
- Scale weight, because from your scale weight, you can determine how close or far you are from your ideal body weight.
- BMI is useful, since unless you are an athlete, your BMI will also 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.
Reducing your fat percentage can help you reduce your total cholesterol. For example, one person I coached had a cholesterol of 270 and his doctor wanted him to take statin medication. After six months and a weight loss of 75 pounds, his cholesterol was under 170, without statin medication, without drugs.
Previously, his blood pressure was over 130/90. Today it is 120/80. And before losing weight, his A1C was near type 2 diabetes levels. 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. You never want to be 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. But, make sure that you have the right tools to get started. 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 4)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.
How Often Should You Weigh Yourself – Summary.
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?
Shoot me your questions and/or comments to me here.
Thanks for reading.
Let me know what you think.
Let's keep the conversation going.
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References [ + ]
|2.||↑||Geriatric Nutrition Handbook. p. 15.|