Weighing In Daily
Daily weighing in is the second most important weight maintenance tool I use. The first is avoiding "S" foods- (sugar, starchy foods, grains) . The author, Dr. Berkeley recommends weighing even if you've had a bad day day before "weigh bravely"- I totally agree.
What works for me
1. Recording: Weighing in the first thing in the AM and entering my weight at "My Fitness Pal" keeps a record of my weight data.
2. Trending:My weight is a number. It's data. When I plot my weight, I can more easily spot trends upwards, note any temporary gains.
3. Tracking strategy :My weight graph helps me decide if I need to start tracking or logging food (My scream weight- where I would flip to my weight loss plan- is 119, although I feel best around 114-115, so I will start to track food around 116 or so)
4. Examples -Exercise: My weight graph indicated that my weight really stayed in a "locked in" position during the month of Sept. What I did differently: I was involved in a "walking challenge" and I was walking 10,000 steps a day. In October, my walking dropped to closer to 8,000 steps a day. Once I boosted my walking to 10,000 steps and scaled my fruit in-take back to 1.5 servings, the scale leveled off in an area that I feel really dialed and healthy. I would not have picked up on this. Lesson learned- my exercise needs to be closer to 1 hour a day. 30 mins worked for weight loss, not for weight maintenance.
|Scenic stop on Hwy 1,Central California|
6. Temporary spikes (gains)- yes, I have them. This is no big deal because I have learned to deal with temporary gains. It's normal for me. I hop on the scale, I weigh 1-2 pounds higher with no change in diet or any reason. And then the scale goes back down and stays down. Daily weighing has helped the way I deal with those days. It's completely normal. When the weight goes higher and stays higher- I revert to tracking my food again and looking at what I'm eating and why I'm eating it. The answer is ALWAYS there.
What didn't work
1. Not weighing daily or weighing in monthly. Not enough of a quality check.
2. Not taking action when I was trending upwards the moment I noticed I was trending
3. Flawed thinking (I'll go back to my WW meetings when my weight is back down)
4. Thinking I could loose weight by exercising my poor food choices.
5. Eating the foods that got me overweight and expecting to stay in maintenance
6. Freaking out over normal, temporary gains. I had no way to see them before.
Wow! What a lot of great lessons learned with the daily weigh- in. I work in the science field, and evaluating graph based data and making decisions is part of my job. I'm just glad that I can apply what I do at work in my home life and use that tool to it's fullest. This rule rocks- in my opinion.
I know that this is not the right tool for some people. So if daily weighing is not right for you, don't do it. (find another tool- like how your clothing fits) I hope you'll find your own applications for your daily weigh-in.