The bottom line when it comes to weight loss is to burn more calories than you consume. Sounds easy enough, right? It’s not the simplest thing in the world though. It can be pretty hard to keep track. A food and exercise journal is a great way to stay accountable, but your humble bathroom scale can also do you wonders. You might be surprised to find out just how handy it can be, even if you hate it with a passion. Watch those numbers go down by using these simple steps.
1. Always Use the Same Scale
Scales, like anything else, are not all created equal. That means that one scale might show that you’re up five pounds, while another might show that you’re down. To keep yourself from getting frustrated and angry, stick to only weighing yourself on your own scale. That way you can rely on the results instead of wondering what went wrong.
2. Don’t Rely on It Alone
All that being said, you can’t rely on your scale on its own to track your progress. Combine the number on the scale with a well-kept food log and the way your clothes are fitting. All of these factors combined should give you a pretty clear picture of whether your weight is going up or down.
3. Weigh at the Same Time Every Day
Most experts suggest weighing yourself at the same time every day. Through the course of the day, your weight may go up or down based on water weight or a heavy meal. In many cases, you’ll be happiest weighing yourself first thing in the morning, but you can also choose right before bed if that’s easier for you.
4. The Numbers Might Go up
Here’s a little secret about working out and eating right. You are most definitely losing fat, but muscle is replacing it. Because muscle is much denser than fat, you might see the number go up on the scale as a result. Don’t get discouraged! You are seeing the results you want and you can stop worrying about the actual number of your weight.
5. Number Isn’t Everything
Clearly, what the scale says isn’t everything. Try to take it with a grain of salt and focus more on your muscle definition and the fabulous new clothes you are getting to wear these days. If you’re worried, talk to your doctor, but chances are that everything is just fine.
6. Be Ready for the Emotions
It’s surprising how that number on the scale can really wreak havoc on how you’re feeling. Maybe you had a no holds barred weekend or you inhaled half a pizza with your best friend. Being ready to see the number go up a bit is an easy way to make sure you don’t let it get in the way of your progress. Everyone slides a bit from time to time. Instead of heading for the nearest ice cream joint, just get back on track and move on. That number will go back down pretty quickly.
7. You Have to Stick with It
You’ve just gotten to your dream weight and couldn’t feel better. Congrats! Now you won’t have to weigh yourself every single day anymore. But you shouldn’t give up the scale either. Keeping it around so that you can keep tabs on your weight will help you stay where you want to be. Weekly or bi-monthly weigh-ins are perfect now.
Are you a slave to your scale? How to you use it to stay on track and lose weight quickly? Any other awesome weight loss tips to share?