Important Information Concerning
Weight Management
Your scale is the best tool for monitoring weight. While not the only measure
of weight loss, scales are the most popular method used to gauge weight-loss
success. A scale measures the sum of your total body weight, which includes
bone, muscle, fat, and water.
Body weight fluctuates during the day, and from day to day,
depending on a variety of factors.
• Salt and carbohydrate intake can affect the body’s water retention.
• A large meal adds weight and can cause water retention.
• Dehydration from exercise, illness, or low fluid intake can result in weight loss.
• Muscle is also a factor. Heavy-duty resistance training can build muscle, which
can affect weight.
• The menstrual cycle can cause temporary weight gains and losses.
When You’re Losing Weight
It’s important not to put too much stock in the exact number on the scale,
because it can and will vary. This is especially true when you’re dieting. Small
weight gains and losses are common as your body adjusts to fewer calories and
more exercise. Your scale is a valuable tool when used to track weight over a
period of weeks and months. Be aware that different scales often give different
results. The scale at your doctor’s office may show one weight, and your scale at
home another.
So don’t get too caught up with a single number.
Don’t Overdo It!
A surefire way to get overly concerned with your weight is to weigh yourself too
often. We generally recommend weighing yourself no more than once a week
when you’re dieting. Though it’s hard to stick to this pattern, it’s the best way to
prevent unnecessary concern with normal weight fluctuations, which are unrelated
to your weight-loss efforts. Regardless of your weighing habits, it’s important that
you’re consistent.
Here are 5 rules for effectively monitoring your weight – weigh yourself:
To keep track of your weight, record only one number for the week.
This will give you a clear picture of any trend your weight is following.
When You’re Maintaining Weight
Fluctuations in day-to-day weight tend to be smaller when weight is stable,
so a more frequent weigh-in pattern is helpful. To maintain a stable weight:
• Weigh yourself more often than once a week.
• Use the “5-pound rule” – research shows that people who keep weight
within a 5-pound range are more likely to maintain a healthy body weight
over the long term.
• Once a week, on the same day of
the week
• At the same time of day
• In the same place
• Wearing the same clothes
• Using the same scale
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