Managing the bathroom scale

In out series "Getting ready for the reunion" we need to talk about your bathroom scale. First, let me assure you: no one cares about your bathroom scale. Whether you are big, small, tan, white as a ghost, frizzy hair, or completely bald - your friends and classmates want to see you and share memories.

Nevertheless, many will unnecessarily feel the need to drop a few pounds. It is for those individuals that this series is being written.

Experts say safe weight reduction is a pound or two per week. During weight reduction our scales become our friends when they say something we like, and become discouraging when they don't. How often should you weigh yourself during your journey of preparation? Some experts say daily, and some say weekly. I disagree with both camps.

The scale is not an accurate measure of a diet and workout plan. There are too many variables that contribute to your weight: muscle mass, bone density, time of day, hydration, and did you use the restroom (for a few examples). Did you know that if you drink a 16oz beverage your weight can increase by a pound?

Imagine a diet where you expect to lose a pound this week but you drank a 16oz coffee and now the scale says your diet is blown! Or, if you aren't managing hydration very well, the reverse might happen giving you a temporary gift that is quickly taken away as you rehydrate.

Weight fluctuates every day, so, avoid discouragement and don't weigh daily.

Instead weigh weekly on the same day at the same time. Weighing weekly will spread those weight fluctuations over 7 days giving you a better chance to see a reduction.

However, I recommend doing 14 day comparisons to reduce the fluctuations even further. When you weigh weekly compare the results to two weeks ago. It is very possible to have wild weight fluctuations within even 7 days. So spread the comparison out over as many days as you can.

If you are dieting and exercising and having a calories deficit your weight will go down over time. If you were to plot your weight daily you might see the weight bounce all over the graph, but, have a general downward slope to the average.

Since the point of getting on the scale is to gain encouragement, you should set yourself up for success. Avoid discouraging short term comparisons and do comparisons over very long time periods.