Recent research has indicated that some people benefit from daily weighing. However, others find this day-to-day weighing frustrating. If so (or for those with eating disorders), it is recommended that you only weigh in once a week or less, and chart your progress over time. Weighing yourself every day will just show normal day-to-day fluctuations, as a result of fluid retention, hormonal changes and sodium intake.  Instead of worrying about these minor and temporary changes, keep in mind that the goal of weight loss is to lose fat and increase lean muscle mass, so weigh yourself only once per week and track your progress over the longer term by using the charts on CalorieKing.com. 

The best time to weigh yourself is first thing in the morning before eating. Wear light clothing, make sure your scale is on an even surface and 'zero' it before stepping on.

Jumping on the scale is one way to measure how well you are controlling your weight. But it’s not the only way. And if you let yourself become discouraged because the scale’s reading has not moved downward for a week or two, you may be missing out on seeing what has changed.

The next time you feel discouraged or deflated by the scale’s reading, ask yourself if things the scale doesn’t measure have changed for the better. For example, compared to two months ago, do you:

• Feel more fit?

• Have more energy?

• Like the way your clothes are fitting now?

• Feel like you’ve made some positive changes to your life of which you can be proud?

• Feel that you’ve committed to a new lifestyle and won’t let any temporary setback stop you from continuing with it?

• Have an improvement in your blood pressure, cholesterol or glucose levels?

• See a decrease in your body’s measurements, such as from your chest, waist, hips and thighs?

If so, these are all positive things of which you can be proud. Remember that the amount you weigh is important, but it’s not the only indicator of your success. Remind yourself that you are, overall, making progress and heading in the right direction.

The bathroom scale is but one tool in your tool box. By understanding the bigger picture, you can make it your weight-loss friend and not your foe.