How often should you weigh yourself? We can’t forget about control, nor obsess over the scale

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What is the best frequency for weighing yourself? This question is asked over and over again, and the answer is not simple. Many experts believe Weigh yourself every day Better, especially when the patient wants mayor Weight control or are dieting to lose weight. However, others prefer Abandoning scalebecause it can trigger Negative psychological reaction and harmful behaviors when we don’t reach our set goals or lose weight.

In an article published in The Conversation, Nick Fuller, a research fellow and head of the Charles Perkins Centre at the University of Sydney, outlines three key points on why people should do this: Weigh yourself weeklyEven if they didn’t try lose weight.

“A systematic review of 12 studies found that participants who weighed themselves weekly or daily for several months lost between 1 and 3 units of body weight.” Integrated Marketing Communications （BMI) more, they regained less weight than participants who did not weigh themselves. Weigh yourself once a week for significant weight loss results; “There is no added benefit from daily weigh-ins,” he said.

Here are the three points listed by the researchers.

1. Weight control
   Make one Tracking our weight Regular checkups can help detect medical problems early. Drastic changes in weight can be an early sign of certain medical conditions, including thyroid, digestive, and diabetes problems.
   Adults tend to gradually gain weight until middle age. Although average weight gain is usually between 0.5 kg and 1 kg per year, this modest weight gain over time can lead to obesity.

2. Weigh yourself weekly to account for normal fluctuations
   research shows Weight Fluctuations During the week, it is 0.35%, and is usually higher after the weekend. There are a variety of reasons for day-to-day fluctuations in weight, many of which are related to the amount of water in our bodies. The most common causes include:

   – The amount of food we eat: “When we eat a carbohydrate-rich dinner, we tend to gain weight the next day. This change is the result of our bodies temporarily carrying more water. For every gram of carbohydrate we consume, we retain approximately 4 grams of water to store the energy absorbed from the carbohydrate,” the researchers wrote.
   When we eat foods that are high in salt, we also increase our body water content. The body tries to maintain a balance between sodium and water. “When the salt concentration in our blood increases, a mechanism is activated to restore the balance, retaining water to dilute the excess salt,” he said.

   

   Photos: Free images.

   – practise: “If we were to weigh ourselves in the gym after exercise, we would most likely have lost weight due to fluid loss caused by sweating.” The amount of water lost depends on the type and amount of exercise as well as the intensity and duration of training. Temperature and humidity, as well as body hydration levels, may also be a factor. “On average, we lose 1 liter of sweat during an hour of moderate intensity exercise,” the researchers said.

   

   Photo: Spot.

   – Hormonal changes: Hormonal fluctuations during the menstrual cycle can also affect fluid balance. Women may experience fluid retention and a temporary weight gain of up to 2 kg during this time. Specifically, the luteal phase represents the second half of a woman’s cycle, which causes fluid to shift from plasma into cells and leads to swelling.
   – Bowel movements: “Going to the toilet will result in a slight but immediate weight loss as waste is removed from the body. While the amount of weight lost varies, generally we lose around 100 grams per day with our bowel movements,” says Fuller. All of these fluctuations are normal and do not indicate a significant change in body fat or muscle mass. However, observing these changes every day can lead to unnecessary stress and an obsession with weight loss.

3. Weighing yourself weekly can help prevent obsession with the scale and sabotage your weight loss efforts
   When people don’t see numbers moving in the direction they expected, their first reaction is Further restrict your food intake o Follow different Types of diets that may be more harmfulThis was confirmed by a long-term study that compared intentional weight loss in more than 4,000 twins. The researchers found that the twins who lost 10 pounds or more through dieting were significantly more likely to be overweight at age 25.
   “Weighing yourself weekly can provide a more accurate measure of how our weight is trending over time. Try to weigh yourself on the same day, at the same time, and in the same circumstances each week. For example, first thing on Friday morning, when you’re getting ready to shower, after using the toilet, but before you drink or eat anything,” Fuller says.

The researchers also recommend using a good-quality scale, changing the batteries regularly, and checking its accuracy using a known weight (such as a 10-kilogram plate) to check that the measurements are correct.

“Remember that the number on the scale is only one part of health and weight management. Focusing solely on it can obscure other indicators, such as how your clothes fit. It’s important to pay equal attention to how we feel physically and emotionally. If weighing yourself causes you anxiety or stress, feel free to stop weighing yourself and contact a healthcare professional to discuss the matter,” he says.