When I started my weight loss journey I tried every possible option when it came to taking my weight. Different days of the week, different times of the day, different scales, etc. I finally found 3 methods that I feel are the key to losing over 30lbs and getting under 15% body fat. I am just like you. I got frustrated not seeing the results I wanted as fast as I wanted. Many times I thought I was doing a great job only to get on the scale and see that was not the case.
These three methods I feel were the key to losing the weight and keeping it off for one year.
1. Weight yourself first thing in the morning after you get up. I weigh myself within 10 minutes after I get up. Before I shower or before I have anything to eat or drink. This is the closest you can be to your natural weight that is not affected by food or drink. During my research I found my body weight will fluctuate by 5lbs depending on the time of day and by what I put in my body. This could result in getting frustrated if I took a weight when I was heavier because I just drank some water. Be sure you also weigh yourself in the nude.
2. Weight yourself every day. That’s right… Every Day!!! This to me is the single best thing I did when losing my weight. Too many times I hear people say don’t weigh yourself more than once or twice a week. For me this was frustrating because I would think I was doing great only to see the scale never moved or I put on weight. Weighing yourself every day will set your mind for the day. You can make daily adjustments based on the weight to keep going or get back on track. Once I switched to this method the weight just came off in record time and I have kept it off. To date I have weighted myself 234 days in a row and over the past 10 months I have only missed a few days.
3. It will be hard to see the big losses by weighing yourself every day. It’s important to keep a record of this so you can see the weight coming off. I use a scale that records my weight to a website via wifi. This way I can look at a graph over the past week, month, year, etc and see the weight coming off. There are several different scales that will do this. FitBit, Wiithings (I use this one), or Polar Balance. I also use both myfitnesspal and apple health to trend the weight loss. If you don’t want to buy a scale with this capability make sure you use some type of documentation. Myfitnesspal, apple health, polar etc all have apps and websites where you can enter your weight. Many will also tell you the percentage of body fat you have.
To Date I have lost over 34lbs and have under 15% body fat and I have kept it off for nearly a year with this method. – Peter Szpakowski
I believe these 3 methods are the best to losing weight and keeping it off. Give it a try. If you like the results you get come back here and post your results in the comments below. If you find a different approach that works for you I am interested in hearing about that in the comments. I wish you the best of luck and look forward to helping you any way I can.