Here is the “How To” on using the scale as a weight-loss, and weight-maintenance tool, including various reasons why the scale fluctuates.
Often times the scale becomes the enemy— it can tear us down one day and pleasantly surprise us the next. Therefore when losing or maintaining weight it is best to track average weight. Below I will show you the best, and least stressful, way to track your weight progress.
Using a Microsoft Excel sheet (on my phone) I track my daily weigh ins.
Weight Loss
Notice my target weight, this number was my average from the previous week. The difference to look for is -.5 to -1lbs between ‘average’ and ‘target’. Losing .5 to 1lb per week is most realistic for general weight loss. In this example the difference is -1lb for the week, which is right on target!
Weight Maintenance
Notice my ‘target’ for maintenance is anywhere between 140.0- 140.9, I personally decided that I want to maintain 140lbs this year. This week I ended up in my target range.
I enjoy tracking my weight, steps and calories as it keeps me on track and in touch with my body.
Below are reasons why the scale fluctuates, making weight-average tracking the better choice, giving you a better overview of your “true” bodyweight.
When I see my average weight flucuate above my target I ask myself several questions:
1. Did I walk less this week?
2. Did I exercise less this week?
3. Did I eat more this week?
4. Did I eat saltier foods or carb-heavy meals this week?
5. Did I drink alcohol this week?
6. How well have I been digesting my food this week?
7. Am I ovulating or pms-ing?
8. Did I sleep less most nights this week?
9. Am I getting sick/ am I sick?
10. Are my stress levels higher this week?
11. Did I travel this week?
Do not stress about day-to-day fluctuations, as the scale is hardly ever the same two days in a row.
To get a more accurate weigh in, step on the scale in the morning after using the restroom.
These photos are used as examples only, do not copy calories or step goals to use for your own goals. Ask your dietitian or personal trainer for calorie and step goals that pertain to your body and your goals.
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