The Scale is Your Friend

Many people have a complicated relationship with their bathroom scale. Some people hide it in the closet like a dirty secret, others cross-check their weight with a second scale (and sometimes a third, because trust issues), some avoid it altogether, and others may step on it but refuse to look at the number like they're playing peek-a-boo with reality.

The Bathroom Scale Dilemma

Here's the thing: bodyweight is inconsequential. Body mass composition (the amount of body fat versus lean muscle mass) tells the real story. Skeletal muscle is roughly 18% denser than adipose tissue, so a given volume of muscle weighs about one-fifth more than the same volume of fat. The Difference Between Muscle vs. Fat Weight

Why Daily Weigh-Ins Can Help

This means muscle takes up less space than fat at the same weight. It's absolutely possible to be "heavy" and ripped. When Arnold Schwarzenegger was a competitive bodybuilder, his body mass index rated him as obese even though his body fat was south of 5%! What if you weighed the same but looked cut and toned? That shouldn't bother you one bit.

Most dieters have been told to stay off the scale, fearing they might get discouraged by slow weight loss. This conventional wisdom is flat-out wrong. Research consistently shows that individuals who weigh themselves daily are significantly more successful at losing and keeping weight off. Researchers tracked 1,042 adults over a year and found that people who weighed themselves once a week or less did not lose weight, while people who weighed themselves six or seven times a week averaged a 1.7 percent weight loss. Weighing Every Day Matters: Daily Weighing Improves Weight Loss and Adoption of Weight Control Behaviors - ScienceDirect

Daily weigh-ins ensure weight doesn't sneak up on you, keep you focused on your goal, and provide opportunities to celebrate progress. Moreover, it's much easier to get back on track if you've gained a pound or two than six or seven pounds. One major caveat: for individuals who might over-fixate on the numbers or suffer from eating disorders, I would not recommend daily weigh-ins due to potential adverse psychological effects.

Our body weight fluctuates dramatically throughout the day (mine moves about 4-5 lbs.). These daily fluctuations are NOT caused by an increase in body fat. Let me say this again because it's important: A daily weight increase you see on the scale does not come from fat. Here are the real reasons for daily weight changes:

1. Water Level Changes This is the biggest factor in weight fluctuation. After all, you're 70% water. A gallon weighs 8 lbs, and drinking liquids can add temporary weight quickly. When you shower, your body absorbs small amounts of water. Not drinking enough water forces your body to retain fluid as a survival mechanism.

2. Food Some of the food you ate last night and today is likely still hanging out in your digestive system, resulting in temporary weight gain until you fully metabolize it.

3. Hormones Menstruation causes water retention (and bloating), which equals weight gain that has nothing to do with actual fat storage.

4. Sodium (Salt) Did you have fast food yesterday? Besides the fact that fast food is horrible for you and will probably contribute to various health issues, the copious amounts of salt cause your body to retain lots of water.

5. Exercise and Activity Strenuous physical activity causes immediate fluid loss through sweat. If the water isn't replaced, your body goes into dehydration mode and retains more water as compensation.

6. Sugar/Carbs or High Protein Diets Simple carbohydrates like cookies and pasta cause you to hold water and temporarily raise weight. Similarly, high protein and low carb diets can give a false impression of rapid weight loss when the body is simply shedding glycogen and water weight.

7. Defecating and Urinating Pooping and peeing cause obvious weight loss. It's basic physics.

If you know yourself (and I hope you do) and can't handle seeing temporary weight fluctuations, then maybe weigh yourself just once per week. Otherwise, make sure to weigh yourself naked on the same scale at the same time every day. Personally, I like to do it first thing in the morning after I visit my fortress of solitude. This is when I weigh the least and get the most consistent readings.

Want more evidence-based fitness content? Follow along as we separate science from marketing in the world of health and fitness.

Sources:

1. http://link.springer.com/article/10.1207%2Fs15324796abm3003_5?LI=true :  Self-weighing in weight gain prevention and weight loss trials 2. Cooper Z, Fairburn CG: Cognitive-behavioral treatment of obesity. In Wadden TA, Stunkard AJ (eds),Handbook of Obesity Treatment. New York: Guilford, 2002, 465–479. 3. Touyz SW, Lennerts W, Freeman RJ, Beumont PJV: To weigh or not to weigh? Frequency of weighing and rate of weight gain in patients with anorexia nervosa.British Journal of Psychiatry. 1990,157:752–754. 4. http://ajcn.nutrition.org/content/66/2/239.short  A descriptive study of individuals successful at long-term maintenance of substantial weight loss

Doug Joachim – NYC www.JoachimsTraining.com

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