Weighing yourself regularly is a common part of weight management. It’s how you know if your lifestyle changes or even your medication regimen are working effectively. Taking note of your numbers can be a sign that you’re doing well or that things need to change. However, what if those numbers are skewed? What if you’re weighing yourself wrong? Now is a great time to know what you might be doing wrong, so your numbers can be accurate.
What You Might Be Doing Wrong
The first thing you should note is that it’s normal to have some amount of weight fluctuation from day to day. In fact, some people can see as much as a five-pound difference in their weight from one day to the next. One factor that can contribute to that is water retention. If you had a salty or carb-heavy meal, that could cause your body to retain water, which then affects your weight. Additionally, hormonal changes that are associated with your menstrual cycle can lead to higher-than-usual water retention.
On the other end of the scale, weighing yourself after a bout of exercise or strenuous activity can give you a false number to work with. That’s because you’ve lost a lot of water from sweating. Though you would have burnt some calories as well, water weight can vary so wildly that it’s a bad idea to give any true weight to what the scale says after a workout.
Another thing you might be getting wrong is not considering your digestion time before hopping onto the scale. Depending on what you ate, it could take anywhere from two to six hours for your food to digest. For example, simple carbohydrates like plain rice or pasta could be out of your stomach within an hour. However, if you have thicker foods like peanut butter or fatty meats like bacon in the meal, you could be looking at over four hours for digestion to be complete.
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To make things more interesting, your rate of digestion can be further influenced by your metabolism, age, body type, stress level, fitness level, certain chronic conditions, and specific medications you need to take. While you don’t have to wait until you’re hungry again to weigh yourself, it’s a good idea to let a few hours pass after you’ve eaten.
In that same vein, you may want to avoid the scale if you’re constipated. If you haven’t been able to go to the bathroom, it’s a better idea to focus on getting your digestive system in order before getting on the scale.
Finally, you may be doing yourself a disservice by not sticking to a routine. If you’re not weighing yourself at the same time, the numbers you see might not be an accurate representation of the work you’ve been putting in.
In short, you shouldn’t assess the number you see on the scale in isolation. Different factors can influence them. There are ways you can increase your odds of an accurate number, though.
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How to Get Accurate Numbers
The key to weighing yourself accurately is remaining consistent. Experts suggest weighing yourself consistently each time. If you do daily weigh-ins, it’s best to do so in the mornings after you’ve used the bathroom. You should wear as few clothes as possible, and if possible, wear the same thing each day.
If you’ve opted for a weekly weigh-in, then experts say that Wednesdays are your best bet for getting accurate numbers. While you should still aim for a morning date with your scale, doing it in the middle of the week ensures that your weight won’t be influenced by any slip-ups on the weekend. Most people are likely to drink a little or not stick to their diet as strictly on the weekend, so weighing yourself on a Wednesday can give your body time to recover.
When it comes to your scale, it’s a good idea to place it on a hard surface, as coverings like rugs or carpets can affect the readings. You should stand firmly on the scale with both feet. Health experts also recommend using the same scale each time. Scales have varying accuracy, and switching from one to the other may not give you accurate readings.
As an example, some people are tempted by scales at the gym because they’re likely to be more sensitive. Various factors can lead to inaccurate numbers that may hinder your weight management journey. If you plan to use another person’s scale, ensure consistency and that previously discussed factors won’t significantly affect the readings.
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The Importance of Consistency
According to several studies, weighing yourself consistently can help you stick to your weight management goals. Interestingly, those who weighed themselves daily saw more weight loss overall and were more likely to keep the weight off over time. Some fitness experts also note that weighing yourself daily can give you the opportunity to make changes during the day that may positively impact the next weigh-in.
For example, some people may switch up what they eat or opt for a more aerobic workout during the day. In this case, they benefit from the daily check-in so they can make meaningful changes throughout the day.
Interestingly, being consistent with other things can help your weight management goals as well. Adding a food journal and fitness tracker app can help with a well-rounded program. That happens because an effective weight management journey includes more than just what you see on the scale. Having a complete plan to track your weight can help you avoid unnecessary concerns about fluctuations.
However, it’s important to note that daily weigh-ins aren’t for everyone. If you find that it makes you overly anxious or you’re obsessing about weighing yourself and what you eat, it’s a good idea to step away for a little. Some studies show that trying to be consistent like this can also affect people’s mental health negatively, especially if they have a history of eating disorders.
In this case, it might be a better idea to weigh weekly while focusing on other indicators that your weight management is going well. Some other factors include how well your clothes fit, being able to complete physical activities that you couldn’t before, and feeling better mentally. While managing your weight can be critical, it shouldn’t be at the expense of your mental health.
If you’re on a weight management journey, weighing yourself regularly can help. It’s important to weigh yourself consistently and address the challenges that can make this difficult, so developing a routine is beneficial. When tackling that, though, don’t ignore how some things may affect your mental health.
