Don't be a slave to the scale!

I weight myself this week and was so so dissapointed I didn't see the scale moving from my last weight in. I won't do it again until later this month. Any Christmas tips? Lots of cakes and fatty foods on display...

Also, please note, MANY MANY normal things can cause the scale weight to fluctuate as much as 5 lbs in one day - this is normal! Do not panic.

You are dealing with a human body - not a mechanical device, It will not always be perfectly consistent, and accurate. It is a living organism.

Water weight from extra sodium in your diet, water weight from certain supplements (cretene for example) medications, hormonal changes, pending menstruation, body stress, stressed muscles in the repair process (from the new exercise program you started for example)

Glucogene stores in the body and muscles, hold water.

Unvoided bowel, and liquid wastes, undigested foods, water you just drank

As you build muscle, which will take time (you won't do this in one month) that will also make you "weigh heavier" - again normal. You will measure leaner, be smaller in size, but scale weight may be higher, because muscle is denser. This is good - you want more lean body mass, to look better, and fit into clothing better.

I weigh much higher then I look. Thats fine, size wise, I am smaller. Bodyfat , lean muscle mass ve fat levels, is the concern, not really scale numbers.

Weight yourself at the same time, usually after voiding wastes, undressed for fairly consistent results.

Use a tape measure as well. How do your clothes fit? Look in the mirror.

I often go a month or more with no pound loss, but do loose inches.

Also look at overall trend - not from day to day, but over the whole month, or months.

Remember its roughly 3500 calories, over your normal functional calorie needs, ingested to add a pound of fat. Nobody does this in one day, I don't care what you ate.

I have one free day a week, when I eat the "bad" stuff, or high calorie fun foods. This is when I go out to eat, have that hugh bowl of Rocky Road Ice cream, and cheesy Mexican meal, and wine. I have lost 60 pounds this way. One day a week, gives me the mental break I need, and also give my body a break in calorie restriction, helping it avoid plateaus (IMO) It also thwarts cravings, as I know I can have what I want later. Or if I must have the cookie etc. I just work it into my calorie level for that day.


Not everyone can do this, I understand that. But for some it can be a help. Some its not a good option though.

I do a daily weigh in, I just know that it fluxs all the time, and don't get concerned.

I am exact opposite. I weigh myself everyday just to see my body weight go up and down according to what I eat and drink. What I really go by is my measurements. That is how you really tell you have lost!