How often should you weigh yourself ???
People often ask if they should hop on the scale every day, and others already do this faithfully each and every morning. But the truth is … it's a real ego buster for the one's trying to lose some pounds ! Fact is that our weight will fluctuate throughout the day and give misleading numbers, sometimes in our favor … and sometimes not so much causing us to doubt our efforts and possibly give up trying !
What you need to know about benefiting from the scale numbers …
- The scale is just an estimate of your weight at that time of day.
- One should weigh in just once a week, same day / same time each week.
- The weigh in should take place immediately after waking up and using the bathroom.
- Record this weight on a calendar and then forget about it til next weigh in.
- If you are comfortable with your weight and just maintaining, skip the weekly weigh in and go to monthly.
The scale can often deter somebody from maintaining a healthy lifestyle. When a lot of efforts are put in to trying to achieve a goal and a machine shows a number that reflects the opposite of what we are attempting to do … it can bring more negativity that positive energy ! Most people don't realize that muscle weighs more than fat … and as we build more lean muscle and lose unwanted fat, our weight may increase as our inches are lost ! Hence the better choice …
The best way to measure your success is with a good ol' fashioned measuring tape ! It doesn't get any cheaper or more accurate than this !
When taking these measurements, use a cloth tape measure, not a metal one. Make sure that, when you circle your chest, waist, or hips, the tape is level and neither too tight nor too loose. Also measure yourself on your bare skin, not over clothes. And this may sound silly, but don’t trust your memory … be sure to write the measurements down !
Place the tape measure at these locations to get accurate measurements.
- Chest: Measure the circumference of your chest. Place one end of the tape measure at the fullest part of your bust, wrap it around (under your armpits, around your shoulder blades, and back to the front) to get the measurement.
- Waist: Measure the circumference of your waist. Use the tape to circle your waist (sort of like a belt would) at your natural waistline, which is located above your belly button and below your rib cage. (If you bend to the side, the crease that forms is your natural waistline.) Don’t suck in your stomach, or you’ll get a false measurement. If you generally wear your clothes below your waist, take that measurement as well.
- Hips: Measure the circumference of your hips. Start at one hip and wrap the tape measure around your rear, around the other hip, and back to where you started. Make sure the tape is over the largest part of your buttocks. Because making sure the tape is level back there can be hard, try to do it in front of a mirror.
- Thigh: Measure the circumference of the fullest part of your thigh. Wrap the tape measure around your thigh from front to back and then around to the front. You may be tempted to cheat by lowering the tape measure a few inches, but then you won’t get an accurate measurement.
- Upper arm: Measure the circumference of your arm. Wrap the tape measure around the widest part of your upper arm from front to back and around to the start point.
You can also measure your inseam and sleeve length when looking to buy new clothes, as our bodies change … so do our sizes !