I’m obsessed with the scales
I think I’m obsessing too much on my daily weight. No, I know I am.
Some experts say you should weigh yourself no more than once a week. Others say every day.
I do every day.
And it’s freaking me out right now.
See, I can gain three pounds in a weekedn. Just by making bad food choices. I’m serious. Three is a lot and it doesn’t happen all the time. But it just did. And it wasn’t that I pigged out. I had a half a sandwich more than usual, or a couple extra handful of nuts. Or a bigger than usual salad at lunch.
I am very serious about keeping track.
I write down every bite I take and while no system is foolproof and I know we notoriously underestimate calories, I’m using a bunch of tech gizmos and apps and huge food data bases and I think what I write down is pretty close.
Take this past weekend. I went up one pound Sunday and two pounds Monday!
I did not eat that much over my plan. I even did an hour spin class Saturday.
My routine varied a lot over the Christmas weekend. I ate my dinner much later at night than usual, only got about four to five hours of sleep both nights and only had a few glasses of water. Those were major strays from my plan. Could that have done it?
But I went up three pounds in two days! Today, I have worked out hard, walked a lot and have consumed about 1,500 calories. And it’s driving me nuts I am now in a motel on the way to visit my son’s family in Southwest Georgia and can’t step on my scales tomorrow to see if that extra weight was temporary and an aberration.
I know in my head that my weight will drop tomorrow, or the next day and, by week’s end, I should be down again. But I can’t help but think, what if it doesn’t?
A fitness trainer friend tells me not weighing in every morning while I’m on this family visit will be good for me. That what counts is week-to-week, not day-to-day weight comparisons. I nod when he says it. But inside, I don’t believe him. All week, I’m going to be near panic at the thought of a weight gain when I get back home and step on my own scales.
Can you relate?
at 8:44 am
Mike,
I can relate and sympathize. Weighing yourself everyday can be unhealthy for the following reasons: 1) Your weight can fluctuate 2-3 pounds a day or week. Think about the salt content in the food you ate. Higher salt may mean a higher number on the scale. 2) You mentioned a spin class—so you’re exercising. That means your building muscle, and muscle weighs more than fat. 3) It’s easy to get obsessed over the number on the scale–but try to stick to weighing yourself every Sunday in the morning, before you’ve had anything to eat or drink. That way you get a clear picture of your weight and can set your goals for the week! Being healthy starts with your mindset! Hope this helps and makes some sense…
at 11:29 am
weighing yourself daily is ok, panicking about it, not so much.
Your weight will fluctuate- for me I ate several things over 3 days that do not agree with me- dairy and wheat. As a result I put on 1 kg- that’s 2.2 pounds.
But this isn’t “real weight”, in that it’s not permanent, as soon as you go back to eating- sleeping and drinking better the pounds will drop back off you.
it’s good to have an accurate gauge of progress, but remember you weight is only one indicating factor- and it can and will fluctuate a LOT within a few days and over a week- only pay attention if your weight has been steadily gaining over a 2 week period.
How you feel- emotionally and mentally are KEY indicators of health, as well as physically- how are your energy levels? Are you having aches & pains? How is your digestion?
All of these are important- and if they’re good and your weight is up by a few pounds, the weight gain is not an important factor to worry too much about.
Another tip is always weigh yourself at the same time of day. For example- I always weigh myself in the morning- before I’ve eaten breakfast or drank my morning herbal tea, but after my regular morning bowel movement, I also always make sure the scales are on the same tile on the floor (uneven flooring can change the readings a lot) AND I always weigh myself naked
Be gentle with yourself, firm but gentle. Notice when you go off plan, notice the effects but don’t stress about it. Just go back to what is working for you as quickly as you can.
I’ve started eating extremely healthily since the end of August and in that time I’ve lost nearly 20kg (40 pounds) I feel a lot better, but I look awesome (which certainly helps with my confidence and emotional health).
The more positive I feel emotionally, the better choices I tend to make with my food.
I’ve realised that part of the reason for my “relapse” was that I’d reduced my intake of Chlorophyll- because I take it in liquid form and since it’s been getting colder I don’t want to drink cold drinks so much. I’m making a point of upping it, and I’m going to see about getting it in capsule format too, so that during the winter months I don’t have to worry about drinking it. (I don’t want to put it into hot water in case it damages it).
Anyway, sorry for going into detail about the chlorophyll- my point being – I became aware of why my eating behaviour changed.
Calories and weight are only 2 indicators of health. Please make sure you give other factors as much priority as you’re giving weight right now.
at 4:30 pm
Hi Mike,
I’m a seasoned athlete and personal trainer. I weigh myself every day, not because I’m obsessed but because I like to be accurate. I also do it in the knowledge that, short of loosing a limb, the only explanation for major fluctuations in weight is hydration. You cannot physically loose or gain more than a few ounces per day for any reason other than your level of hydration. With this in mind, I would recommend that you relax, weigh yourself every day and put the data into a chart, on which you can plot your average weight over weeks, months and years. Only this way will you have true clarity. Weigh yourself at the same time every day (preferably first thing in the morning as this presents less variables) and keep hydrated. I would also recommend an investment in a pair of skin calipers. That way you can measure your percentage of body fat as opposed to your weight. Fat percentage is important, weight isn’t so much!
Congratulations on your weight loss and the book. I’m ordering my copy and will be reading it with great interest! Many years ago I myself cured my Crohn’s disease using only diet fitness.
If you need any further advice please don’t hesitate to contact me at @grit@fitness (twitter) or facebook.com/gritfitness (facebook)
at 4:34 pm
Sorry Typo:
Twitter – @grit_fitness
Facebook – http://www.facebook.com/gritfitness
at 8:25 pm
Weigh every day, but only look at the weekly average. Remember, a “pint’s a pound” – water that is
So if you drink an extra pint of water, or don’t get rid of one, there’s your extra pound.
Weigh in every day, same time, same place, same scale… Average for the week and you’ll have some meaningful data.
at 1:05 pm
I feel your pain, always place the scale on a hard surface never a rug or carpet. Something to do with the rug/carpet obsorbing energy. Try it compare results