Refuse to Regain- by Barbara Berkeley, MD (blog). Today, rule 3, steps 1 &2 weigh properly and use the right equipment.
I highly recommend this book when you are 10-20 pounds from your transition from loosing weight to maintaining weight. Or, if you are struggling at maintenance weight. The longer you've been overweight and the more weight that you've lost, the more helpful the book is, in my opinion.
READ this FIRST: I know that the paleoshere does not like the scale as a metric/tool over all. I totally get that and why the scale is not helpful in some cases. I respect that. Whole9 has 5 reasons to break up with your scale . Jason Sieb has an excellent article Attention Scale Addicts. This post was so popular it brought down the Everyday Paleo Web site once it was posted. Believe me, I get it. I understand why people don't weigh in at all.
What works for me (on my soap box now....)
Weighing in daily works for me as a tool. After 40 years of being overweight, being made fun of in school, feeling like crap, looking ill, being ill, avoiding the scale, slippery slope thinking, emotional eating leading to mini-binges and not so mini-binges, having cruel things said to me day-in-day out by people I know, and people I don't know, and worst off saying bad things to myself..... weighing in daily works for me. Not weighing in daily feeds my chronic obesity ways that keep me sick.
Daily weighing worked for me as a younger person and works for me now. Long before I discovered Paleo, for a year and half after I discovered Paleo. Because it works for me, I have a spine, a good sense of self- I use the daily weighing tool. Unapologetic. Bravely. Data. Recorded. Done.Move along.
I promised myself on a hot day in April 2011 that I would systematically remove all barriers to a healthy weight that stood before me and I would work to my best ability day-in-day out for the rest of my life. Because being overweight was becoming or would become life threatening for me if I did not get and keep control. For me that means weighing daily. It is not my fault I was born this way. It's 100% my responsibility to use the tools that make and keep me well. No excuses. No following lemmings over a cliff.
Stepping off my soap box right now. Feel free to disagree or do something different.
From the Refuse to Regain Book, - rule 3 steps 1&2- Weigh Properly and use the right equipment.
Step 1- I only weigh in the morning, first thing. I don't weigh in during vacations.
Step 2- Use a scale that weighs to the tenths, different scales will have different numbers. I still attend a WW meeting to interface with other maintainers in real
life. That scale is 3-4 pounds higher. I do not care about that.
It's data. I record it, I review the last months set of lowest weights for trending, and I move on about my day. No guilt. I do reflect and think- are the food amounts and types okay for me? Is my slippery slope thinking contributing to an upward trend? A trigger food? I'm a scientist in real life. I can use tools and data to help along the way if needed at home, too. It's my perfect right to pick the tools that I need.
What works for me
1. Daily weighing and recording of data at My Fitness Pal.
2. Looking at weight trends over 1,2,3 months.
3. Opening up a goal weight range to account for strength training
4. Looking at my food diary and seeing what foods/habits may be impacting an upward trend.
5. Looking at solutions and positive self talk.
6. Weighing in once a day, only in the morning and using only that data.
What does not work for me:
1. Not weighing in at all.
2. Not addressing upward trends on the scale.
3. Not strength training.
4. Not connecting the trigger foods with an upward trend in weight.
5. Not problem solving and having negative self talk, not taking effective action.
6. Getting hung up on the number on the scale at the doctors office or WW being different.
Feel free to share your experiences in the comments.