Firstly, should you even be using a scales?
There are two options when it comes to using a weighing scales.
Option 1 – Use it and use it properly (I will outline below on how to)
Option 2 – Don’t use it at all.
You very well could be making progress, but not measuring that progress in an effective way by basing it off the scale weight and using it wrong.
When it comes to determining whether or not you lost weight, most of you will hop on the scales at random intervals throughout the week. If it’s up then your day is ruined and if it’s down, then happy days! Time to celebrate. But there’s a problem with this.
You’re not using it right and setting yourself up for failure.
Weight will fluctuate multiple times throughout the day and week, if you’re measuring random times then expect inaccurate, random results.
To use the scales properly, try to weigh yourself at the same time each day (on an empty stomach after using the loo will be at your lightest and most accurate).
Try to take note of the number and move on with your day, as the number simply shows your relationship with gravity at that moment in time. That is all.
Ensure the scales is on a flat surface, like tiles and base your weight of the same scales never a different one as they will always differentiate.
Digital or analog, it doesn’t matter much as long as you’re reading it properly. Any scales will do so please don’t spend unnecessary money on a magic one, they all do the same job!
Once you have your weight noted for a week, look at the average of your weight for the week and compare it to the previous week, is it going up, down or staying the same? Once you have an average of a month compare it to the previous one.
Bare in mind that it can take up to 21 days to see a change in weight once making changes to food, exercise or lifestyle so don’t get disheartened if it isn’t moving right away.
For you ladies – if you are comparing an average of a week, compare it to a week at the same side of your menstrual cycle as this will be the only accurate way to compare your weight, expect it to be the lightest at the end of a cycle and heaviest during.
Real, sustainable weight loss will take a bit of time so don’t aim for rapid changes in weight and be realistic.
A realistic weight loss goal for most people is somewhere between 0.5-1kg (1.1-2.2lbs) of weight loss per week.
If you play the long game, over the course of 6-8 weeks you could have anywhere between 4-8kg lost.
In conjunction with using weight as a measure of progress, I would suggest using other metrics as well such as progress photos, jean or dress size, tape measurements and more importantly, how you feel as weight is probably one of the most least important measures of progress.
I hope this helps you start using the scales properly and be realistic with your weight loss targets.
A better option may be to read my blog about tips to get better results in the gym rather than just focus on the scales.
