Weighing In

The goal of weight loss...losing the weight.  So when it comes to weighing yourself on scales, how often should you weigh?  No matter where you look, someone has a different answer.  Some say to measure once a week, that way you're not driving yourself crazy with the slight variations of weight on an day to day basis.  There's once a month, that way you allow yourself the last amount of anxiety of weigh-ins.  Then there is once a day, that way you know if something in your diet or exercise routine isn't working.

Lets start with probably the least likely option that a person would choose...once a month.  That basically means you step on the scale the first of every month.  I can't imagine this; I'm sure you can't imagine this...but I'm sure somewhere someone does this.  And its not necessarily wrong.  This is probably an option if you're trying to maintain weight, not lose it.  If you're looking for the same number on the scale from month to month, and you see that same number from month to month...then the once a month weighing choice is perfect.  You give yourself less anxiety and can easily rid your mind of the constant urge to step on the scale.

However, I will tell you that if you're trying to lose weight, this probably isn't the best option.  You won't be able to notice the subtle differences in weight loss or gain because of changes to your diet or exercise. Step on the scale only once a month and you could have gained 5 lbs because of something you started eating, maybe something with more calories than you realized.  If you weighed daily or weekly, then you would have noticed that weight gain and would have been able to cut that high-calorie snack out of your diet.  This option isn't for everyone, but may work for some.

Second, we have the weigh-in weekly.  That may be the best option for most who are trying to lose weight.  You're not driving yourself crazy with miniscule weight changes by weighing daily and are still able to notice increases in weight due to a change in diet or exercise routine.

This is the one I personally like to do.  I am the one that will drive myself crazy if I weigh everyday.  I will panic if I've gained a pound in one day........and by the end of the week I've lost 3 lbs.  So why drive myself crazy each day, when all I have to see is the 3 lbs I've lost at the end of the week.

The problem I find with this is that if I set my mind to weighing only once a week (basically meaning that I try my hardest not to step on a scale more than once a week) I sometimes forget to weigh.  I know, sounds crazy right.  But sometimes I am so successful at not getting on the scale during the week that I forget to weigh myself at the end of the week.  Its a tiny problem that I can usually overcome.  As for other negatives for weighing only weekly...I can't really think of many.

The final option is weighing daily.  I've tried this.  The trick is to weigh the same time every day under the same conditions.  For example, every morning before you eat breakfast.  If you weigh one morning before breakfast and then don't weigh until the next day at noon, you'll have a definite shift in weight.

I wasn't very successful at this; mainly because I would panic when I went up a pound.  Thats the risk you take when you weigh daily.  You see every variation in weight.  However, the plus side is that you can notice subtle changes when you tweak diet and exercise patterns.

Ultimately you must choose what works best for you.  If you're trying to maintain weight, once a month might be ideal.  If you're so worried about what your eating and how much your exercising, one a day may be just right.  I vary between once a week and once a day...usually it depends if I remember to weigh before I eat breakfast or if I'm curious as to how I'm progressing.  Whatever works for you is the right decision.

Motivation

Finding motivation has been a difficult thing.  There are more things around me that tend to derail my efforts rather than help them; tv commercials for Sonic, the tv shows on Food Network, and the convenience of a hospital cafeteria where I can scan my badge to pay for dinner.  Add in the mix a record snowfall that kept me in the house for two days straight and sub-zero temperatures that keep me off the running path, and you have the perfect storm of zero motivation.

With all that said, there are a few tried and true things I know I can do when I feel motivation slipping.  One of these is revamping the workout soundtrack.  Nothing fuels my motivation more than buying some new songs and applying them to my workout playlist.  Its kind of exciting to know that once I start my run, I'll get to hear a few new songs in the mix.  Plus, working on the playlist makes me envision my run.  I think to those times where I'm struggling to complete my run and try to listen for that music that I know will push to the end.  Something upbeat and with a good rhythm.  This makes it even more essential to me to get out and test the new and improved playlist, see if I got it right!

The one other motivational technique I use may seem leisurely, maybe even a little unconventional.  But when I'm sitting at work and trying to convince myself that my morning run is necessary, I have found that magazines are one of the most convincing tools to get me excited and ready for my morning run.  But not just any magazine.  Usually Runner's World and Women's Health are the two go-to magazines.  Women's Health is concerned with healthy eating and women's health issues, while also providing some exercise tips.  Runner's World is more concerned with the running aspect.  I open one of these and realize I need to be healthier and more active, and I'm out running the next morning.  (If you're a fan of the fashion magazines, you know Glamour or Cosmo, don't worry, these can also provide motivation.  That cute tank will look better if I tone my arms a little.  Its all about perspective!)

Ultimately one has to find their own motivation.  Luckily for me, mine are simple and easily attainable.