Using a Scale Correctly
If you're on a journey to lose weight, odds are you don't look forward to checking in on the scale. In today's fitness world, the number on that scale has become the sole determinant of health. However, that's just not the case.
First off, yes the scale is important. Ultimately, your weight and body fat composition are the two biggest indicators of health that we can easily use. A person who is 180 pounds is much less likely to have preventable health issues than a person who is 280 pounds. The scale is also the easiest method to check for progress while in a fitness program. In 10 seconds you can get a fairly reliable gauge of how you're doing. This will tell you whether you should just keep doing what you're doing, or if it's time for adjustments to be made.
While the scale is important, it's equally as important to understand what it actually tells you. For the general population, weight can fluctuate anywhere from 2-10 pounds in a single day. This is due to water weight, food consumption, bowel movements, environment, and time of day, among other factors. So, if you check the scale at the "wrong" time of day, you might see a number that's very discouraging but also not representative of where you are. Along with that, weight isn't the end-all-be-all of health. Body composition, muscle mass/toning, circulation, cardiovascular health, and more are all very important factors that all play a part in health. It's important to take all of these into account. Maybe you didn't lose as much weight as you wanted in the last 2 months, but you solved your nagging hip pain. Maybe the number didn't move very much but you can run 3 miles instead of 1 mile. Instead of focusing on the 1 number, take the whole picture into account for a much better representation of your health.
So, should you use a scale? That depends. If, every time you step on the scale, you lose your confidence and stop working out for 2 weeks, it's probably best not to. There are other ways to measure progress that you can use. If you understand what the data means, know that it's just one piece of the picture, and understand how much fluctuation happens in a day/week/month, then yes. In that case a scale will be your best method of tracking progress and can serve as a great motivator for future success.
A couple final tips for using a scale: #1, keep your times consistent. The most accurate measurement will happen right after you wake up from bed. If you can't do that and have to check in at noon, that's okay! Just make sure you're checking in at noon every time. #2, don't do it every day. You'll go crazy watching the fluctuation of numbers and it can take up a lot of mental space. Instead, we recommend checking in no more than once per week. This will give you enough information at your check-in without overdoing it.
