Ask the Nutritionist
Q:
When and how often should I weigh myself?
Margarita M. Jamaica Plain, MA
A:
Unfortunately, lots of us are unhappy with our weight, but most aren’t sure how to change it. What’s one thing you can do to take control? Weigh yourself regularly.
Research shows that people who regularly weigh themselves do better at losing weight because it is a way to measure dieting progress and success. But to be successful, it’s important to weigh yourself at the right time and the right way:
- Do weigh yourself first thing in the morning after going to the bathroom.
- Do weigh yourself only once a week so you’re not thrown off by random fluctuations.
- Do make sure the scale is on a flat surface.
- Don’t drink or eat right before you get on the scale.
- Don’t eat high-sodium foods before you get on the scale (they promote water retention).
- Don’t weigh yourself the day after you’ve eaten more than usual (like after a big holiday dinner).
- Don’t weigh yourself right after a workout (you can lose a lot of water weight through sweat).
- Don’t expect to see too much weight loss too quickly. You’ll only be disappointed.
Remember, weight loss is just one strategy for long-term success. Ultimately, you want to increase your activity level and eat healthier foods so you’re healthy and feel well in general. Your weight is just a number; don’t obsess over it.
Finally, keep in mind that being healthy is about being at a weight that is right for you, and not about being a better person. To find out if you are at a healthy weight or if you need to lose or gain weight, talk to your doctor or a dietitian.
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