Now that 2022 is here, many people have reset their health and nutrition goals with the hopes of shedding unwanted pounds. Whether you’re trying to lose 10 pounds or 30, you’ll want to track your progress along the way. The scale is a common and convenient tool for keeping track of weight loss, but it can also cause anxiety and confusion if read in the wrong way. How do you read a scale in the wrong way? By staying too focused on the daily numbers rather than the overall trends. Weight fluctuates not only from day to day but even within a day. As long as you stick to the 10x Weight Loss Program and follow a few simple rules for weighing yourself, those fluctuations shouldn’t be too extreme, and you’ll see steady progress as the pounds melt off.
So how much should your weight fluctuate? It’s best to keep your weight fluctuations below 5 pounds on a daily basis. If they’re consistently any higher than that, you may make a change in your habits or routines. Read on for more information about the causes of weight fluctuations and how to get the most accurate results from your scale.
Causes of weight fluctuations
Weight fluctuations occur on a daily basis. If you think about it, you can probably feel some of them as they happen. After you eat, you feel heavier, and if you were to step on the scale, you would weigh more than if you weighed yourself right after having a large bowel movement. Similarly, you might feel lighter in the morning if you’d had a light dinner at an early hour the night before than you would if you’d had a heavy dinner at a late hour. In addition to food, water is also responsible for temporary fluctuations, either by way of water retention or water elimination.
- Excess food and drink consumption
- Food weight
- Dehydration
- High sodium intake
- High carb intake
- Exercise
- Menstrual cycle/hormones
- Alcohol
- Waste elimination
When you weigh yourself and see weight fluctuations below 5 pounds with a downward overall trend, it means you’re on the right track. Upward trends may warrant a recommitment to your weight loss program or an assessment of some of your other habits, such as sodium intake or late-night eating. If you’ve been consistent with a healthy diet and exercise routine but your weight fluctuations are 8 pounds or higher, talk to a doctor to rule out any condition that may require medical attention and to discuss possible causes and solutions.
How to get an accurate scale reading
The scale is not the only way to measure weight loss progress but it is one of the most convenient. You step on the scale, you get a number, you record it, and you’re done. But the scale also misses a lot. It just provides a number—it gives zero indication of the individual’s actual health. And for some people, the scale can trigger anxiety or even eating disorders. It’s not the preferred tool for everyone.
For those who do like to use scales, there is no single right way to do it, but consistency is key for getting the most accurate picture of your weight loss progress. Different people set different rules as far as how often to weigh themselves. Some prefer daily weigh-ins because it helps get them in the habit of thinking about their health first thing every morning. Daily weigh-ins also provide a more immediate satisfaction when the numbers trend upward. Other people prefer weekly weigh-ins because it helps them to keep from obsessing about the number on the scale. Whether you choose weekly or daily weigh-ins, it’s best to stick with one or the other for at least 3 months. Here are some other factors to keep consistent with your weigh-in routine.
- Same time every day. As soon as you wake up, even before you’ve had a sip of water.
- Use the bathroom first. Every time.
- Do it nude. This keeps it consistent and uncomplicated.
- Do it at home. A simple scale is fine. No need for bells and whistles.
- Record the number. Every single time. Even if it’s not what you want to see.
- Look at the trends. Not the individual numbers.
- Celebrate your accomplishments. Gently guide yourself back when you get off track.
The desire to lose weight is never just about losing weight. It’s about the desire to feel great and live your healthiest life. The number on the scale is just a very small part of that story, and if it’s all you’re using to measure your progress, it could be misleading. If you’re looking for a solid weight loss program that can provide you with the support, tools, information you need to slim down now and live a healthy lifestyle for years and years to come, 10x is here for you.
Say hello to a slimmer you in 2022!
The 10x Diet is a doctor-supported weight loss program. We provide access to safe and effective medication that can help jumpstart your weight loss while you transition to healthier eating and exercise habits. Once you’ve learned the 10x formulas that take the mystery out of weight loss, you’ll be equipped to shed your unwanted pounds and them off, even without the medication. At 10x, we’re committed to helping you set free the healthiest you in 2022. Join today!