For people trying to lose weight, it sometimes gets confusing to know how often to check your weight and determine your progress.
Some health professionals advise that you check your weight on a daily basis, while others advise you to pick a specific day and check once a week,
this is because sometimes weighing yourself can have a negative impact on your self-esteem.
For those who are engaged in ketogenic diets, the average weight loss people see when they follow the strict keto diet varies significantly from person to person based on their height and weight.
This further explains why a five-foot woman who only has 20lbs to lose will lose weight at a different rate than a six-foot man who has 150lbs to lose.
However, the average person can lose about one pound of fat per week if the keto diet is taken strictly.
Benefits Of Weekly Weigh-in
Weekly weigh-ins have a lot of benefits, which vary from physical to emotional reasons.
A few of them are listed below;
1. it allows you to track progress while still having six whole days to not focus on your weight
You can pick a specific day to check your weight and not worry about your weight for the rest of the week,
also helps you see your progress drastically, instead of checking everything and getting the feeling like there is no improvement.
2. Weekly weigh-ins provide you with a trend that you can study to be able to determine the rate at which you are losing weight,
After a few weeks you realize that you know where the trend is heading and you will be able to determine where it is heading.
3. Weighing yourself weekly gives you a more definite value of your weight loss and weight gain percentage over any other medium.
According to medical specialists in dieting, it is better to weigh yourself weekly than daily.
Both for technical and psychological reasons.
Weighting Weekly vs Weighting Daily
1. Weighing daily gives you a much more recent depiction of your weight than weekly weigh-ins.
2. Weighing daily can do a great deal of damage to your self-esteem and make you lost concentration and hope in your quest for weight loss,
because you might check daily and frequently and find out that you haven’t lost any weight and get discouraged.
But this is not the case with weekly weight checks.
3. Weighing yourself weekly enables you to have a statistical value or graph of your measured weight values and determine the trend and the rate at which you lose weight,
this is not possible in daily weigh-ins because the weight chances per day don’t follow any trends.
4. Daily weigh-ins are not always accurate as you may not lose weight every day and you may end up being confused.
5. Weighing yourself daily might lead to greater adoption of weight control behaviors and also serve as motivation to do exercises often and increase the rate at which you experience weight loss.
Worst Time To Weigh Yourself
Albeit it is good to constantly check your weight,
if you’re stepping on the scale to observe whether your diet and exercise plans are actually working,
it’s crucial to know what sneaky factors can also affect the weight values:
1. The Day after a Hard Workout: strenuous exercise causes small tears in your muscles which make them get stronger,
and fluids rush to the scene to start the healing process. These fluids can pump up your scale reading,
so it is highly advisable to wait at least two days after all the sweat and fluids are gone for the most accurate reading.
2. The Day after a Long Flight: Excessive hours on a plane can cause fluids and electrolyte imbalances in the body,
which further leads to a small increase in your weight. Drink a lot of water while you’re in the air and avoid alcohol and caffeine,
which can dehydrate you further to get accurate results.
3. Immediately After a Meal : Salty meals can lead to an uptick on the scale because they cause your body to retain extra fluids,
Also meals that contain a lot of water like soups and sushi also causes the body to retain extra fluid.
Eating in general leads to an increase in weight until digestion occurs.
So it is highly inadvisable to proceed to check your weight immediately after eating, You should wait till after digestion takes place.
4. The Week Before Your Period: A few days before your menstrual flow,
your hormonal changes cause your body to retain more water than usual and bloat, so your scale is likely to show a slighter higher normal,
it is advisable to wait a day or two after the end of your cycle to get your weight checked.
5. After Drinking a Large Amount Of Water Or Liquid Substance: Drinking large amounts of water can alter the results of your weight checks because it causes your body to retain much more water thereby making the scales give larger results.
Best Time To Weigh Yourself
The best time to weigh yourself is early in the morning, it has been recommended by a large number of medical professionals, this is due to the fact that ;
1. Exercise or any other physical activity will not affect the number.
2. It has been many hours before your last meal or snack.
3. You can easily make it a part of your morning routine.
FREQUENTLY ASKED QUESTIONS.
1. Why am I not losing weight but my clothes feel looser
This is solely due to the fact that muscle weighs 3 times more than fat, and whenever you do exercises you lose fat and you gain muscle
This means that even if you look smaller than you were, you wouldn’t be much lighter.
2. Why am I losing weight but not on the scales
this is also caused by muscle and fat, you can lose a total of 8 pounds in 6 weeks, but in the process of losing the fat, you gain 4 pounds of muscle in the same period, so there is only a 4-pound change, which is not very encouraging.
3. How long does it take to see weight loss on the scale
Some people just expect too much weight loss/change on the scales too soon and this often leaves them disappointed However,
if you do at least 3 hours of intense work out every day, you should see drastic changes in the scale as early as two weeks into the weight loss program.
Should you weigh yourself every day
Daily weight fluctuation is normal. The average adult’s weight fluctuates up to 5 or 6 pounds per day.
It all comes down to what and when you eat, drink, exercise, and even sleep.
For those who are interested in partaking in any weight loss program, the best weight check to use is the weekly weigh-ins. More professional and accurate and gives the best results