How are you supposed to measure progress? Although there are many ways to do so including measurements, progress pictures, clothing sizes etc. the reality is, is that weight is also a factor and a big indicator of weight loss progress. It is not the ONLY factor but a factor none the less. Mentality is the driving factor of our actions, so we must protect it. If you are heavily effected by the numbers you see on the scale, you cater to your mental health first. If you are working with a coach and they need a daily or weekly weigh in from you, weigh in backwards and have someone else send the number/numbers to your coach. It's not embarrassing, its necessary.
PROTECT YOUR MENTAL HEALTH.
If you are not heavily effected by the number you see on the scale (this isn't to say you can't be motivated by it) then I recommend daily weigh ins. The reason why is this - Weight fluctuates depending on clothing, water intake, sodium, rest days, time of day etc. If you are only weighing in once a week, the reality is that so many factors could have contributed to a good or bad weigh in on that ONE day. Weighing yourself at the same time everyday and then taking the average weight you had that week is the most accurate you can possibly be. If your goal is to maintain your body weight or enter a surplus that you aren't tracking closely then I don't think weighing yourself this often is necessary. However, for far more vigorous goals like a reverse diet or weight loss you need to know if you are progressing in the right direction and weigh ins can be a huge indicator. Taking an average for the week allows all those little fluctuations on a daily basis to even out. Weighing in first thing in the morning after you use the restroom without clothes on is going to be the most accurate weight you can track each day. After you eat, drink or train your weight will fluctuate and won't be accurate due to those factors. I understand that seeing a bad weigh in can be hard on your mentality. This is why allowing yourself to get used to seeing fluctuations on the scale day to day, can help you not become so attached to one number or one weight range. You see the fluctuations daily and it soon becomes normal to have good and bad weigh ins throughout the week. Think of it as exposure therapy.
I want to reiterate that this varies person to person. Not everyone should weigh themselves daily even though its the most accurate way to know your weight.
For those that need a more accurate way to measure progress, try daily weigh ins as long as you feel mentally healthy in doing so. I believe that you will find that taking an average for the week is much more accurate, and be very happy in doing so!
For any additional questions, email me at rachelhughesfit@gmail.com
Comments