Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

When Dieting Should You Weigh Yourself Every Day?


How to Break the Weighing Habit

Face it, if you weigh yourself more than once a day, you are a serious scale addict, and if you let the number on the scale affect how you feel, and whether it's going to be a good day, you are probably a bit too involved with that appliance. Danger, danger! Step away from the scale!

The scale simply cannot tell the difference between muscle and fat, and while fat is bulky and lumpy, muscle is sleek and shapely. Muscle also gives you strength, agility and power. Muscle tissue can be used as fuel, but it is not your body's primary fuel source.

Fat on the other hand is a storage fuel for times of famine. It also shields our body's organs and provides a protective layer from the outside world. Without some body fat we cannot survive, and without some muscle you'd not have the strength to get out of bed. But while fat is necessary, many of us have a bit more saved up than is necessary.

Most of us never consider our body's ratio of fat to muscle. We instead rely on the bathroom scale. We've been told we need to weigh a certain amount, or be within a certain range to the point that many who start eating well and exercising consistently abandon their plan when they don't quickly see a difference on the scale. Even when their body is visibly changing, they still are disappointed if the scale won't budge.

If You Didn't Weigh Yourself, How Would You Know You Were Losing Weight?

Consider for a moment, those first hints that something is changing: Your waistband may be getting looser, your rings may be slipping off, your face may start to look a little slimmer, and your shoes, yes your shoes will start to become too big for your feet. Many will start losing in the hands and feet first. That's just dandy, I know. We all strive for skinny fingers and toes, but I didn't design the body, I just own and operate one.

You may own and operate a car? Do you take care of it the same way you take care of yourself? Do you store gasoline in the trunk, in case you can't find a gas station? Probably not. Do you stockpile extra oil and batteries? No, probably not. Then why do you worry about dinner when you haven't finished eating lunch? Have you ever gone ahead and eaten something because you might get hungry later? Why do we worry so much about food when there is no scarcity that I've noticed? Where I live there is food at every corner, 24-hours a day, at the bank, the gas station and even the neighbor's garage sale.

Interestingly, I've found that when the scale suddenly showed a loss, greater than expected, it seemed to induce in me a desire to remedy the situation. I'd overeat that day and the next, somehow unraveling any good I'd done previously. Even with all the knowledge and sense in the world, we still become unsensible in the face of that judge, the bathroom scale!

What Happens When the Scale Shows a Loss? Usually Congratulatory Eating.

I think the problem isn't that we are unhappy by the numbers so much as we expect certain numbers. If you are dieting, then you are wanting to see a lower number, but what happens when you do? Do you reward yourself for a job well done? Do you decide you've done so well, you might as well have a treat? The scale habit can adopting other ways to measure your progress, and starting a daily journal which gives you a way to chart what you are doing. You're not stopping one thing so much as you are starting another. Ending one habit always involves beginning another.

Get a small notebook or journal to take notes. If you want a fancy, leather-bound book that's fine, but don't stall on starting this exercise with the excuse you don't have the supplies. Use a scrap of paper you found on the ground if you have to, but starting today, you are going to track your hunger levels all day long.

Tracking the Elusive Hunger

Rate your hunger level on a scale from 1 to 10 with 1 being starving, and 10 being so full you'd explode if you ate another bite (most people should never experience either 1's or 10's). On this scale a 5 would be comfortable, 6 slightly above comfortable (maybe could have stopped sooner), 7 you over ate, and an 8 is starting to be a bit ridiculous, especially if you supposedly want to lose weight. A 9 or 10 is flat out crazy.

A 3 could mean you're hungry. Not starving, not going to come unglued if you don't eat, but hungry. A two is waiting a bit longer than you probably should, and a 1 doesn't occur except when you're simply tied up and cannot stop to eat or you've gotten yourself stuck in a situation where there simply is no food long past when you've gotten hungry. You should rarely feel the hunger of a 1 or the fullness of a 9 or 10.

You must decide the levels for yourself, but I'd suggest making an effort to wait until you are a 3 or lower to eat and making an effort to stop at or near a 5 or 6. Sometimes you may notice the sensation of hunger, note your hunger level, and then choose to wait. Don't worry about it whether you eat or not for now. The purpose this week is to make a chart and get used to keeping track of something besides your weight.

Reward Yourself for Doing the Tracking

Every day you successfully write down what time and your hunger level, you get a gold star, or a smiley face, or some other "fun" reward. Rewards should not be food. Instead make them be nourishing to your soul. Some people like stickers, some like to reward themselves later with a massage, new outfit, whatever you like is a-okay with me. I like to reward myself with a massage once a month (I'd rather get one every day like Bob Hope, but that's another goal).

Your goal is to achieve 5 or more "rewards" for the week. If you only manage two is that bad? Heck, no. It's fantastic because it's an improvement over the week before. Next week make an effort to at least achieve what you did the week before and possibly exceed it. Slowly you'll develop a new habit, until you're achieving 5 or more days every week of waiting for real hunger, and stopping at satisfaction. When you learn to understand your body's various hunger signals, you'll start losing pounds and inches, I guarantee it.

Inches lost, is what matters. I couldn't care less how much I weigh. What if my body was solid gold? It would weigh a lot wouldn't it, and would I care? No, I'd feel pretty darn good about it actually. I'm worth my weight in gold, and so are you.

Putting Hunger In Perspective

I recently read a book by the only man to have survived alone on a raft at sea for more than a month - Steven Callahan. In Adrift, Seventy-six Days Lost at Sea, Callahan recounted how while slowly starving he dreamt of food, "My body knows what it needs. For hours on end fantasies of sweet ice cream, starchy baked bread, and vitamin-rich fruits and vegetables water the mouth in my mind."

Reading an account of Callahan's survival in the face of sure death was inspiring to say the least. My husband is making arrangements to build a boat designed by Callahan, a 22-foot sailboat so he too can take off on a singlehanded sailing adventure across the seas. My husband believes he could survive as Callahan did, while I'm telling myself I'll die of starvation if I don't eat in the next half an hour. Adrift puts these things in much better perspective, I'd say.

By Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com

Get the Daily Bites: Weekly Mini-lessons Using EFT and NLP to Stop the Struggle with Weight Loss.


MORE RESOURCES:

Financial Express

breakthrough may lead to weight loss 'holy grail'
Fox News
For the first time, researchers have identified brown fat in a living human – a find that could lead to development of future weight loss treatments. Using magnetic resonance imaging (MRI) scans, researchers from Warwick Medical School, University ...
'Holy Grail' of weight loss? New find could be itWFTV Orlando
Weight loss breakthrough: New way found to observe 'good' fatDelhi Daily News

all 35 news articles »


ABC News

Rosie O'Donnell is down nearly 50 pounds.
ABC News
... loss in a before-and-after photo of herself posted on Twitter this past Thursday. "Almost 50 lbs off -- I can see it now," the 52-year-old "View" alum wrote. O'Donnell recently revealed that she underwent weight-loss surgery a year after she had a ...
Rosie O'Donnell showcases 50-pound weight loss 9 months after bariatric surgeryExaminer.com
50 Pounds Off! Rosie O'Donnell Reveals Big-Time Weight Lossfox8.com
Rosie O'Donnell reveals 50-pound weight lossWDIV Detroit
UPI.com
all 125 news articles »


Salon

Exposure to sunlight in the morning tied to weight loss
Salon
Exposure to sunlight in the morning tied to weight loss. Research suggests it can reduce appetite and body weight -- regardless of one's sleep patterns. Sophie Bushwick, Scientific American. Share · 0 ...



Examiner.com

Dr. Ian Smith's 'Super Shred' diet guarantees 20-pound weight loss in 4 weeks
Examiner.com
In an exclusive interview Thursday, Dr. Smith explained why calorie disruption delivers rapid weight loss, and how his new book, Super Shred: The Big Results Diet, can help you lose 20 pounds in four weeks. "When your body gets the same amount of ...



CBS News

Weight-loss surgery alters sense of taste and smell, study finds
CBS News
After weight-loss surgery, many patients report changes in appetite, taste and smell, a new study says. One positive aspect of these changes is that they may lead patients to lose even more weight, the researchers suggested. The study included 103 ...
Taste Changes Reported After Weight-Loss SurgeryWebMD
Taste Buds Take a Toll after Weight Loss SurgeryYottaFire
Weight loss surgery changes the way people taste and smell foodState Column
American Live Wire -Health Aim
all 36 news articles »


Hallmark Center for Weight Management and Weight Loss Surgery named ...
Wicked Local Reading
The Hallmark Health System Center for Weight Management and Weight Loss Surgery has been accredited as an American Society for Metabolic and Bariatric Surgery (ASMBS) Bariatric Surgery Center of Excellence. Furthermore, the ASMBS and American ...



Before & After Bariatric Surgery: Three Inspirational Weight Loss Stories
Philadelphia Magazine (blog)
... line dancing, Zumba classes, and working out at the gym with her daughter! For more information about weight-loss surgery, sign up for a free Information Session with the Penn Metabolic and Bariatric Surgery Program. Read More About: Penn Medicine.

and more »


Shed the Pounds: Medically Supervised Weight Loss
Christian Broadcasting Network
He's talking about the medically supervised weight loss program in which he's participating at Virginia's Bon Secours Weight Loss Institute. Just eight months ago he tipped the scales at a staggering 526 pounds, barely able to squeeze into size 66 jeans.



Examiner.com

Low carb ketogenic diet and a corset are Kim Kardashian's weight-loss secrets
Examiner.com
The measure sounds drastic, but actress Jessica Alba has credited wearing double corsets around the clock for three months for her dramatic post-baby weight loss. "Wearing a corset at night is extremely uncomfortable, but it has a proven track record ...
If Kim Kardashian Is Still Eating On Her 'Extreme' Diet, Is It Really That ...BlissTree
Kim Kardashian's Wedding Diet Secrets Revealed!Wetpaint

all 186 news articles »


Rosie, Al, and Other Extreme Celebrity Weight Loss Stories
East Idaho News
In 2012, 12 years after documenting her 150-pound weight loss following gastric-bypass surgery, singer Carnie Wilson went under the knife again. This time, she told People magazine, she opted for lap-band surgery. "It was the right decision for me and ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.