Scales Can Sabotage a Diet
CrystalOKeefe
Posts: 326
If you're trying to lose weight, it's important to keep track of how much you weigh. But can you ruin your attempt to get to a healthy weight by stepping on the scales too often?
Yes, says Keri Gans, RD, a nutrition consultant in New York City and a spokeswoman for the American Dietetic Association. Weighing yourself every day, or multiple times a day, can become frustrating and sabotage your eating plan for a healthy weight.
"People get frustrated with the movement of the scale, and it might take them away from sticking with their plan," Gans says of individuals who hop on the scale frequently. "Especially if they see it going up one day — that could affect their sticking to their plan."
Scale-Obsession and Healthy Weight
Research backs up Gans's assertion about healthy weight. One study of Minnesota junior high and high school students found that girls who frequently weighed themselves often resorted to unhealthy dieting tactics such as skipping meals, smoking, and using diet pills or laxatives to reach a healthy weight. Frequent self-weighers also tended to gain more weight than girls who did not weigh themselves that often.
The problem is that a person's body weight can fluctuate wildly day to day, and even hour to hour. "If you weigh yourself first thing in the morning, you're going to have a different weight than if you weigh yourself at 5:30 p.m.," Gans says. "You weigh less in the morning because you're on an empty stomach, and you're usually a little bit dehydrated."
What you eat also makes a difference. For example, if your meal the night before was high in sodium, you might be a little bloated, with water affecting the weight on the scale. In addition, women's menstrual cycles can play havoc with the amount of water they are retaining. These hormonal variations can cause the scale to tip in a way not reflective of your overall healthy weight.
How to Weigh Yourself Appropriately
"I recommend an individual weigh themselves once a week," Gans says. "Once a week is a good time to check in and see if the scale is moving in the desired direction." You should always weigh yourself at the same time on the same day so there's consistency in your measurements.
Stephanie Wiseman, 23, one of Gans's clients, finds that weighing herself regularly is a helpful tool in reaching a healthy weight. "It gives me a good gauge as to how I'm doing," says Wiseman. "If you're not losing, you need to switch something — like your diet or exercise."
However, she follows Gans's recommendation and doesn't weigh herself too often. "There's too much variation, depending on what you've eaten and the time of day," Wiseman says. "If you're not on track, you can get discouraged and not want to continue the plan that day. And when you're trying to eat healthy, it's a day-to-day commitment."
So stay focused, stay active — and stay away from the scale but once a week.
Yes, says Keri Gans, RD, a nutrition consultant in New York City and a spokeswoman for the American Dietetic Association. Weighing yourself every day, or multiple times a day, can become frustrating and sabotage your eating plan for a healthy weight.
"People get frustrated with the movement of the scale, and it might take them away from sticking with their plan," Gans says of individuals who hop on the scale frequently. "Especially if they see it going up one day — that could affect their sticking to their plan."
Scale-Obsession and Healthy Weight
Research backs up Gans's assertion about healthy weight. One study of Minnesota junior high and high school students found that girls who frequently weighed themselves often resorted to unhealthy dieting tactics such as skipping meals, smoking, and using diet pills or laxatives to reach a healthy weight. Frequent self-weighers also tended to gain more weight than girls who did not weigh themselves that often.
The problem is that a person's body weight can fluctuate wildly day to day, and even hour to hour. "If you weigh yourself first thing in the morning, you're going to have a different weight than if you weigh yourself at 5:30 p.m.," Gans says. "You weigh less in the morning because you're on an empty stomach, and you're usually a little bit dehydrated."
What you eat also makes a difference. For example, if your meal the night before was high in sodium, you might be a little bloated, with water affecting the weight on the scale. In addition, women's menstrual cycles can play havoc with the amount of water they are retaining. These hormonal variations can cause the scale to tip in a way not reflective of your overall healthy weight.
How to Weigh Yourself Appropriately
"I recommend an individual weigh themselves once a week," Gans says. "Once a week is a good time to check in and see if the scale is moving in the desired direction." You should always weigh yourself at the same time on the same day so there's consistency in your measurements.
Stephanie Wiseman, 23, one of Gans's clients, finds that weighing herself regularly is a helpful tool in reaching a healthy weight. "It gives me a good gauge as to how I'm doing," says Wiseman. "If you're not losing, you need to switch something — like your diet or exercise."
However, she follows Gans's recommendation and doesn't weigh herself too often. "There's too much variation, depending on what you've eaten and the time of day," Wiseman says. "If you're not on track, you can get discouraged and not want to continue the plan that day. And when you're trying to eat healthy, it's a day-to-day commitment."
So stay focused, stay active — and stay away from the scale but once a week.
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Replies
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If you're trying to lose weight, it's important to keep track of how much you weigh. But can you ruin your attempt to get to a healthy weight by stepping on the scales too often?
Yes, says Keri Gans, RD, a nutrition consultant in New York City and a spokeswoman for the American Dietetic Association. Weighing yourself every day, or multiple times a day, can become frustrating and sabotage your eating plan for a healthy weight.
"People get frustrated with the movement of the scale, and it might take them away from sticking with their plan," Gans says of individuals who hop on the scale frequently. "Especially if they see it going up one day — that could affect their sticking to their plan."
Scale-Obsession and Healthy Weight
Research backs up Gans's assertion about healthy weight. One study of Minnesota junior high and high school students found that girls who frequently weighed themselves often resorted to unhealthy dieting tactics such as skipping meals, smoking, and using diet pills or laxatives to reach a healthy weight. Frequent self-weighers also tended to gain more weight than girls who did not weigh themselves that often.
The problem is that a person's body weight can fluctuate wildly day to day, and even hour to hour. "If you weigh yourself first thing in the morning, you're going to have a different weight than if you weigh yourself at 5:30 p.m.," Gans says. "You weigh less in the morning because you're on an empty stomach, and you're usually a little bit dehydrated."
What you eat also makes a difference. For example, if your meal the night before was high in sodium, you might be a little bloated, with water affecting the weight on the scale. In addition, women's menstrual cycles can play havoc with the amount of water they are retaining. These hormonal variations can cause the scale to tip in a way not reflective of your overall healthy weight.
How to Weigh Yourself Appropriately
"I recommend an individual weigh themselves once a week," Gans says. "Once a week is a good time to check in and see if the scale is moving in the desired direction." You should always weigh yourself at the same time on the same day so there's consistency in your measurements.
Stephanie Wiseman, 23, one of Gans's clients, finds that weighing herself regularly is a helpful tool in reaching a healthy weight. "It gives me a good gauge as to how I'm doing," says Wiseman. "If you're not losing, you need to switch something — like your diet or exercise."
However, she follows Gans's recommendation and doesn't weigh herself too often. "There's too much variation, depending on what you've eaten and the time of day," Wiseman says. "If you're not on track, you can get discouraged and not want to continue the plan that day. And when you're trying to eat healthy, it's a day-to-day commitment."
So stay focused, stay active — and stay away from the scale but once a week.0 -
Okay, as a math teacher, I have to point this out: This demonstrates a common misconception between correlation and causation.
Just because girls who step on the scale everyday are more likely to do unhealthy dieting does not mean that stepping on the scale everday CAUSES you to diet in an unhealthy way.
It just happens that the two coincide together - or, in fact, girls who are prone to poor dieting or eating disorders are also prone to weighing themselves several times a day. That is, their obsession with dieting may cause them to get on the scale so often - not that getting on the scale so often causes the obsession with dieting.
I, for one, get on the scale once everyday. It's an objective measurement, and I can adjust my eating and measuring accordingly.0 -
Thanks for this post-it relates to something I posted yesterday, feeling frustrated with the scale not moving much, etc.That said, weighing myself every morning since doing this MFP stuff has shown me exactly how real the sodium weight gain is-it's pretty amazing really. I didn't know anything about this before MFP-or calories for that matter.
Good info!0 -
I weigh myself once in the morning.
Sometimes I get on a few times throughout the day out of habit, but I don't count these weigh-ins as part of my ultimate weight loss.
This could apply to some people. But I don't think it applies to most.0 -
Crystal. I absolutely agree with you. The scale is definately a factor. A big mental one. The scale has an "effect". Look at the "Biggest Loser".
I can get on the scale before a work out and be one weight, then work out and be 5 pounds lighter, then drink 32 oz of water and be back to the starting weight.
If you are going to use the scale for objective purposes, weigh in at the same time, perferably first thing in the morning.
I try not to weigh at all and let my belt let me know where I am.
Congrats on your weight loss.0 -
bumping so I can read later0
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I agree 100%. In fact, I attribute getting on the scale too often to my most recent failed weight loss attempt. It started with once a week, then went to once a day, then multiple times per day. I would tell myself that I was doing it "just out of curiosity." But apparently it really did affect me. I would tell myself that it didn't matter what I ate that day because apparently, even though I had done really well with my calories the day before, the stupid scale either didn't move or moved in the wrong direction. I didn't really realize that I was sabotaging myself until after I had pretty much given up. It was infuriating! :explode:
This time, I am only weighing once per week (Saturday mornings first thing), and I am trying to avoid those Saturdays that I feel might be affected by water retention due to Aunt Flo. I just don't want anything to get me down that might affect my motivation or my opinion about how well I'm doing. It's actually the most mature I've ever felt about weight loss. I'm not sure what's changed, but something is definitely different this time around. I'm focusing on calorie deficit rather than loss of pounds. It's still pretty annoying when my BodyBugg/meticulous calorie counting says that I should have lost 4 pounds in a week, and then I step on the scale and have only lost 2. I'm fine with 2 pounds a week, and in fact I'm ecstatic about it, but I get mad when the BodyBugg website tries to tell me that I'm underestimating my calories. I think it's not possible, when I'm measuring or weighing everything, that my intake could be underestimated by 7000 per week! But, all rambling aside, I think it's wise not to get on the scale too often. As a nursing student, we talk about how weekly weights in the hospital are done to assess nutrition, and daily weights are used to assess fluid balance, so it makes perfect sense to me in my brain. Now if I can just keep my OCD in check... :blushing:0 -
I agree 100%. In fact, I attribute getting on the scale too often to my most recent failed weight loss attempt.
It started with once a week, then went to once a day, then multiple times per day. I would tell myself that I was doing it "just out of curiosity." But apparently it really did affect me.
I would tell myself that it didn't matter what I ate that day because apparently, even though I had done really well with my calories the day before, the stupid scale either didn't move or moved in the wrong direction. I didn't really realize that I was sabotaging myself until after I had pretty much given up. It was infuriating! :explode:
This time, I am only weighing once per week (Saturday mornings first thing), and I am trying to avoid those Saturdays that I feel might be affected by water retention due to Aunt Flo. I just don't want anything to get me down that might affect my motivation or my opinion about how well I'm doing. It's actually the most mature I've ever felt about weight loss.
I'm not sure what's changed, but something is definitely different this time around. I'm focusing on calorie deficit rather than loss of pounds. It's still pretty annoying when my BodyBugg/meticulous calorie counting says that I should have lost 4 pounds in a week, and then I step on the scale and have only lost 2.
I'm fine with 2 pounds a week, and in fact I'm ecstatic about it, but I get mad when the BodyBugg website tries to tell me that I'm underestimating my calories. I think it's not possible, when I'm measuring or weighing everything, that my intake could be underestimated by 7000 per week!
But, all rambling aside, I think it's wise not to get on the scale too often. As a nursing student, we talk about how weekly weights in the hospital are done to assess nutrition, and daily weights are used to assess fluid balance, so it makes perfect sense to me in my brain. Now if I can just keep my OCD in check... :blushing:
I broke this down into smaller bites for myself, because I think what you had to say was really important. You are confirming the article to a T and also reminding me to stay OFF that thing until next Saturday!
Thank you for your post.0 -
Yeah, sorry for the rambling. I have a lot of feelings and opinions about the scale, as you may be able to tell. Thanks for breaking it down... it IS a lot easier to read that way, lol!0
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I just got done reading this article off Healthyliving.com0
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Yeah, sorry for the rambling. I have a lot of feelings and opinions about the scale, as you may be able to tell. Thanks for breaking it down... it IS a lot easier to read that way, lol!
OOOH I LOVE the new AV! Great picture!!
I really thought what you said was intelligent and easy to understand. I actually just went and put my scale waaaaaaaaaaaaaaay back under my bed. I am not going to weigh until next week.
Whew, so glad that is off my shoulders!
:flowerforyou:0 -
I just got done reading this article off Healthyliving.com
That is where I got it from just thought Id bring it over it may be helpfull to some?0 -
I just got done reading this article off Healthyliving.com
That is where I got it from just thought Id bring it over it may be helpfull to some?
very helpful Chrystal, thanks:flowerforyou:0 -
Welcome!0
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I feel like I need to weigh myself daily to keep on track. A lot of damage can be done in 1 week. I don't know, I've tried to switch but now I'm addicted. I need to weigh myself every morning. Maybe I should curb this obsession.0
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I feel like I need to weigh myself daily to keep on track. A lot of damage can be done in 1 week. I don't know, I've tried to switch but now I'm addicted. I need to weigh myself every morning. Maybe I should curb this obsession.
steph I was like that.......but now am obsessed. I think you need to do what works for you, and when it stops working...............try something else!!
By the the numbers you are doing everything right!!:drinker:0 -
I also weigh myself every morning. I understand that it isn't exactly accurate and only count my weight once a week on the same day usually also in the morning. I have however gotten into a habit of getting on throughout the day to just see where I am. But I think I am going to have my husband put the scale someplace I can't reach and only let me weigh once a week. Maybe seeing the larger decrease once a week will be more motivating than seeing the small daily decline.0
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I feel like I need to weigh myself daily to keep on track. A lot of damage can be done in 1 week. I don't know, I've tried to switch but now I'm addicted. I need to weigh myself every morning. Maybe I should curb this obsession.
steph_e_b
The fact that you used the words "I NEED to" , "addicted" , and "obsession" in a 40-word post makes me believe you are onto something! :laugh:
I haven't had a scale since mine "accidentally" had a pitcher of water "fall" on it over a year ago. I am somehow making it from day-to-day! :glasses:0 -
Yes, let your hubby hide it! You are only a stone's throw away from the way I screwed myself up by being so obsessed with the scale. I think it's good to think every day about what you are doing in order to make progress toward your goal, but stepping on that scale every day is like asking for trouble. Right now you say you're doing it to gauge progress, but I'll be that it's only a matter of time before you get frustrated. It's infuriating because sometimes it's not obvious what we've done to make the scale shift in that awful upward direction (ahem, hormones anyone? :explode: ). I beg you not to do it to yourself!0
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Lmao! :laugh:I feel like I need to weigh myself daily to keep on track. A lot of damage can be done in 1 week. I don't know, I've tried to switch but now I'm addicted. I need to weigh myself every morning. Maybe I should curb this obsession.
steph_e_b
The fact that you used the words "I NEED to" , "addicted" , and "obsession" in a 40-word post makes me believe you are onto something! :laugh:
I haven't had a scale since mine "accidentally" had a pitcher of water "fall" on it over a year ago. I am somehow making it from day-to-day! :glasses:
Maybe I should accidentally let something happen to mine too! Oops!0 -
Sorry, but I keep feeling compelled to share what I know...
Since we're studying fluids and electrolytes in my nursing class right now, it's fresh on my mind!
According to my book, "Daily weights are the single most important indicator of fluid status."
And even more mind-boggling, "Each kilogram (2.2 pounds) of weight gained or lost is equal to 1 L of fluid retained or lost."
One friggin liter = 2.2 pounds! :grumble:
Ok, SO not stepping on the scale any more than once per week, and SO starting to feel better than I only lost .8 last week. Wow! :noway:0 -
I used to weigh myself pretty frequently- once a morning, usually. However, now I'm making myself only weigh in on Mondays, and just going from there. So far I've been able to stick to it.0
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Sorry, but I keep feeling compelled to share what I know...
Since we're studying fluids and electrolytes in my nursing class right now, it's fresh on my mind!
According to my book, "Daily weights are the single most important indicator of fluid status."
And even more mind-boggling, "Each kilogram (2.2 pounds) of weight gained or lost is equal to 1 L of fluid retained or lost."
One friggin liter = 2.2 pounds! :grumble:
Ok, SO not stepping on the scale any more than once per week, and SO starting to feel better than I only lost .8 last week. Wow! :noway:
You see, I like that you put a number to it. My daughter is in nursing school now and just went thru an entire explanation of the blood vessels and fluids and all kinds of stuff I didnt understand. What I did understand was this;
It is impossible to gain a pound of fat in 1 day. It is impossible to gain a pound of fat in a few days unless you OVER eat by 3500 calories over those few days.
Thanks again for the input!! Good info here!!0 -
I think that in the past the I have obsessed over the number on the scale. And because I focused sooo much, it always seemed like I wasn't making progress.
My latest antics...I would get up, go to the bathroom, then wait to weigh myself because I didn't want a full bladder to show up on the scale...LMAO :laugh:
I became all fixated on tenths of a pound. :noway: Then the other day I put on 2 pairs of jeans that were very snug a few weeks ago, and they fit.
So I asked myself, am I concerned more with number that always fluctuate with salt, Aunt Flo, etc OR am I happier knowing my clothes fit? I'M HAPPIER KNOWING MY CLOTHES FIT, and the scale says whatever it says!:laugh:
:happy: :flowerforyou: 
I love this thread!0 -
I stick a great big piece of paper to my scale saying not to weigh myself until X date, which is every Saturday morning. So far, it has worked for me.
It is so true what everyone is saying. If you are eating well and logging in your food accurately you are not going to gain pounds, in short periods of time, because of your eating habits. You are going to know if you have eaten 3,500 calories more than you should have - that is not going to sneak up on you. You will know that you could have gained weight without ever getting near that scale. Everything else is fluid and muscle development.
I think that using your clothing, and how you are feeling overall, is probably a much better guide.0 -
I weigh myself every morning before showering and breakfast. For me the scale is either dropping (yeah!) or within 0.5-1.5 lbs from the previous day. Here's my point. Today i weighed 3 lbs less than yesterday ( bit unusual) and what if today were my weigh-in day? or yesterday? It seems like a accurate approach is to weigh everyday, take a mental note but don't react and after a week assess an average for your weekly weigh-ins. Mathematically, if the scale fluctuates so much the more values you have for a week the closer you can get to a true reflection of what you weigh, right? All psychology aside, of course.0
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I weigh myself every morning before showering and breakfast. For me the scale is either dropping (yeah!) or within 0.5-1.5 lbs from the previous day. Here's my point. Today i weighed 3 lbs less than yesterday ( bit unusual) and what if today were my weigh-in day? or yesterday? It seems like a accurate approach is to weigh everyday, take a mental note but don't react and after a week assess an average for your weekly weigh-ins. Mathematically, if the scale fluctuates so much the more values you have for a week the closer you can get to a true reflection of what you weigh, right? All psychology aside, of course.
that's exactly what i was wondering about the weekly weigh-in! from weighing myself everyday ( always first thing in the morning) and keeping the food diary, i've learned how amazing salt retention can be-2 pounds overnight sometimes! of course, i don't freak out because i know i didn't gain 2 pounds while sleeping...but what a bummer if this had been my one weigh in day for the week. or what about pms...etc etc. i've even noticed that an intense workout leaves me a bit heavier sometimes (?)0 -
...so we have the 7 day progress chart to look at here on MFP, easy right?0
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Goodness, If I don't weigh myself everyday I'll go crazy wondering where I am at. It's not an easy habbit to break. I guess since it's pretty much gone down that I find it motivating to look everyday. I don't think I can not look at it for 1 whole week. Does anyone have any techniques on how to do this?0
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