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Weighing in regularly is a great way to stay mindful during your diet. Staying mindful keep you consistent. Staying consistent is the recipe for weight loss. We recommend regular weigh-ins as part of your program to track your progress. But who wants to step on a scale? It’s hard at first. But it only gets easier the more you do it.
Research shows that weighing yourself every day leads to greater long-term weight loss. It keeps your mind on your goal. And it motivates you to make healthier choices during the day. At least that is what some smart guys at the International Journal of Behavioral Nutrition and Physical Activity found.
Let’s not get crazy now. It doesn’t have to be every day. You can weigh yourself every other day, or once a week. Find whatever works for you. Just be consistent. You’ll find that the more frequent you do it, the more comfortable you get with it. In fact, avoiding anxious scenarios causes more anxiety.
Place the scale where you will clearly see it every day. The more you see, the more likely you are to do it.
Be consistent. Weight yourself the same time, on the same scale and always on an empty stomach. Your weight will fluctuate throughout the day based on what scale you use and what you’ve eaten that particular day. If you drink one standard 16.9fl oz water bottle you will gain 1lb. That’s how sensitive your body weight is. Heck, you usually weigh less waking up then you did going to bed. You lose water through breathing, sweating and other bodily functions during sleep. To gain 1 pound of fat requires eating an excess of 3,500 calories. So if you go up a few pounds in a day it’s likely natural fluctuations, not true weight gain. That’s why we recommend stepping on the scale on an empty stomach first thing in the morning. It helps to set an alarm and to do it consistently.
Let's summarize: Regular weigh-ins serve as a mindful practice in your diet journey, promoting consistency which is key to weight loss. Research suggests that frequent weighing correlates with long-term weight loss success, keeping you focused on your goals and encouraging healthier choices. While daily weigh-ins are optimal, consistency matters more than frequency. Placing the scale where it's visible aids in regularity. It's important to weigh yourself under the same conditions each time, such as at the same time of day and on an empty stomach, due to natural weight fluctuations. By adopting a consistent weighing routine, you can better understand your body's changes and progress toward your weight loss goals.
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