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Using The Scale Effectively

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Recipe Introduction

Understanding the scales, Here's a good article about the scales, (click on link below)

Recipe Link: tinyurl.com/hm9n5

List of Ingredients

Using the scale effectively
Although small, day-to-day fluctuations are not a reliable reflection of weight loss or gain, the scale can be an effective long-term indicator of weight loss, especially when used in conjunction with other methods of assessing weight.

Understand the scale's limitations. Keep in mind what the scale can and can't do. Remember that normal and significant fluctuations can occur through water retention, water loss, glycogen storage, changes in body mass, and the normal ebb and flow of fluids.


Focus on what you want to accomplish. Losing body fat and increasing lean muscle mass is your primary weight-loss goal. Remember, it is impossible to change body fat significantly in a day or two, or even a week, so don't allow your moods to be contingent on the scale.


Weigh-in once a week or less. The scale should be used to monitor weight trends, not day-to-day weight fluctuations. Weigh in once a week or less and chart your progress over time. It's also best not to weigh yourself for several hours after eating. For more accurate weigh-ins, weight yourself first thing in the morning before eating.


Think outside the scale. Think about how you look and feel, how your clothes fit, your frame of mind, your energy levels. These things should be as important as the number on the scale.


Monitor other indicators of success such as your blood pressure, your cholesterol levels, and your glucose levels. Measure success by the positive changes you are making. Noting skin-folds or body measurements can also provide some more accurate numerical charting of fat loss.


Pay attention over time. While small daily fluctuations should not influence you significantly, pay attention to larger losses or gains over time (weeks and months). The scale is still a reliable way to gauge fluctuations over longer periods of time.


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