The Simpleology Weigh-In: Should You Jump on the Scale Everyday?
By: Bean Jones
Worth the Weight. Actor Keith Gregory documents the progress of his bid to get fit with weigh-ins on Youtube. It worked for him, but it may not necessarily work for all of us.
In the battle of the bulge and the fight to get fit, there are two opposing factions. See which side has an argument that holds more weight for you. (Pun intended.)
The No-to-the-Scale Crowd
Battle Cry: "Weigh everyday? No way!"
Main Beef: They consider the weighing scale an enemy who'll just derail them from their fitness regimen because it will just "mess with their minds."
Fitness Strategy: "Weight loss success isn't measured solely on the scale--it's also about changing your [attitude about food by making healthier choices]. You'll [feel that you] have improved when there isn't a mental battle over eating a slice of cake. That's a real victory," says Dr. Susan Albers, a diet and fitness coach and author of Eating Mindfully.
Scale Substitutes: People who shun the scale recommend that you use a tape measure or your favorite "ideal-size" clothes once a month in order to check your progress.
The Yes-to-the-Scale Pack
Battle Cry: "Weigh everyday? Let's get it on!"
Main Beef: They consider the weighing scale as an effective fitness ally--as it constantly reminds them how they're doing.
Fitness Strategy: "Research shows that people who get on the scale everyday lose more weight than those who do so less often. Don't put it off until next week because you ate too much or skipped exercise. Your weight will fluctuate. An increase of two or three pounds in a week is natural and it should come back down in a few days. If it doesn't, or you gain more, you may need to reevaluate your diet," states Dr. John Foreyt, author of Change One: The Diet and Fitness Plan: Lose Weight Simply, Safely, and Forever.
Scale Success: People who swear by the scale believe that if you want to manage your weight effectively, you have to know exactly how much you weigh.
As for me, I'm going with the No-to-the-Scale Crowd. Since I get freaked out by weighing scale numbers, I choose not to hop on the contraption--especially now that I'm still working on getting back in shape. Instead of focusing on weight loss, I'm focusing on getting fit so that I'd have the energy I need for the whole day. Bottom line: I guess we all have to choose what works for us. After all, one man's winning fitness move could be another man's undoing.
Comments
I go with the no scale get fit scenario. Not brave enough for scales they are so exact and scientific .No room to hope.
I'm a yes to the scale gal. I've gotten used to its minor fluctuations, but react strongly when it creeps up too high. With that I was able to lose 30 very stubborn pounds and keep them off. More exercise was very good for me, but had no effect on my weight. For me, controlling my food has been the only useful thing and the scale is the reminder. I also keep a food diary, look at calories on labels, but try to stick to healthy choices instead of "low cal" junk.
I've recently lost 30 pounds and weighing myself daily was and is critical to my success.
I've always just stepped on the scale in the AM and I weigh the same 150 lbs I weighed in high school and college. If I gain a couple pounds I consciously cut back a day or so, and if I lose a couple I'm more likely to munch a bit more. But I've never been more than 160 (briefly, years ago, lotta client dinners) or less than 140 (what I weighed after a year in Alaska despite eating like a horse.)
And I do exercise almost daily, more if I'm 151 that morning. Either way it's no big deal, just something I do.
I was a no way to the scale thingy...they lie. But my weight kept creeping up. I finally got one and was shocked on what I did weigh. Now I weigh myself about once a week to 2x a week. This is a helpful reminder of what I weigh and what I want to weigh!
If you're working out while dieting to build muscle, relying on the scale for weight loss motivation may not be the best option.
Since muscle weighs more than fat, you may actually end up weighing more! In this case, focusing on level of fitness is preferable to watching the scale.