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.
When Youíre Losing Weight
- Body weight fluctuates during the day, and from day to day, depending on a variety of factors.Salt and carbohydrate intake can affect the bodyís 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.
Itís 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 youíre 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 doctorís office may show one weight and your scale at home another. So donít get too caught up with a single number.
Donít Overdo It!
A surefire way to get overly concerned with your weight is to weigh yourself too often. Weigh yourself no more than once a week when youíre dieting. Though itís hard to stick to this pattern, itís the best way to prevent unnecessary concern with normal weight fluctuations, which are unrelated to your weight-loss efforts. Regardless of your weighing habits, itís important that youíre consistent.
Here are 6 rules for effectively monitoring your weight. Weigh yourself:
- 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 scales
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 Youíre 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 ď5-pound ruleĒ Ė 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.
While a scale can be a useful tool on your weight-loss journey, itís not in and of itself a program for losing weight.
Studies show that people lose three times more weight on Weight Watchers than they do on their own. Come to a meeting and learn from us the best way to lose and maintain weight. Call 1-800-651-6000 or go to WeightWatchers.com to find a meeting near you.
Information courtesy of WeightWatchers