• Fill out the form below and I'll send you my special report, Fat Loss Secrets Exposed, absolutely free.


The Scale: How Not to Screw Yourself

Posted by Joel Marion

If there’s one thing that causes more unnecessary panic and stress to cross my email inbox, it’s the dag on scale.

People literally FREAKING OUT because the scale reads one pound more today than it did yesterday.

So today, I’m here to help you with some facts and a bit of advice.

#1 – that’s NORMAL.  If you weigh yourself every day, you’re going to see fluctuations in weight throughout the week (mainly due to daily water fluctuations).  That’s normal and to be expected especially if you’re utilizing a program that cycles carb and calorie intake like Cheat Your Way Thin or Xtreme Fat Loss Diet.

The solution?

NEVER weigh yourself more than once a week.  Period.  Anything more than that and you’re just screwing yourself psychologically.  The scale will inevitably jump around and instead of staying focused on your fat loss plan and your goals, your thoughts become consumed with a number (that for all intents and purposes is unreliable on a daily basis).

So when should you weigh yourself?

The key is to keep things as consistent as possible throughout the measuring process:

*Same scale
*Same day each week
*Same time of day
*Same circumstances

For example, if you have a Cheat Day on the same day each week, I recommend taking your scale reading on that day, first thing in the morning before eating or drinking anything, on the same scale each week, unclothed.  Taking measurements in this fashion will give you a pretty good idea of the type of results you were able to achieve from the previous week.

Perhaps an even better indicator of progress is your waist measurement, and as such I recommend taking a waist measurement along with your scale reading each week.  Again, same measuring tape, some spot (around the navel), same set of circumstances, etc.

Even if for some fluke reason the scale doesn’t budge one week, as long as your waist measurement decreases you can rest assured that you’re losing fat because your fat stores are shrinking.

So, if you’re someone who steps on the scale daily, or even worse sporadically throughout the week at different times of day, do yourself a favor and STOP.  Move to once-a-week progress measurements for a much more reliable, stress-free indicator of progress.

Oh, and if you enjoyed that advice, you’re going to LOVE this:

2 “Junk Foods” That Actually Burn Fat


    • Post a comment!

    • Share this post! Share this post easily via Facebook, Twitter, Email or any social bookmarking site using the above uber widget!

    • Get FREE stuff! Get my Fat Loss Secrets Exposed report and a bunch of other free stuff when you subscribe to this blog at the top of the page!

Related Posts

  • No Related Posts
13 comments - add yours
Reply  |  Quote

It’s a great point Joel.

I would say you could go even further and weigh yourself once a month or once every two months. So long as the mirror and pictures are saying the right thing weight’s not important right?

I found this out by accident. I am trying (successfully using some of your techniques) to shred up for my holiday in four weeks, but for about two months I didn’t have any scales. Still kept going, relying on the mirror for guidance. By the time I finally got my scales I realised I had lost 15lbs. Even better I was still getting stronger!

Reply  |  Quote

Yeh, the scales really mess me up so will do once per week weighs only!

Reply  |  Quote

Weighing once a week doesn’t trump weighing every day – the reason is statistics. The daily weight has no revelance, but the tendency of your body weight in the long run is the important thing you have to watch. So weigh yourself everyday and calculate the average weight for every week. These average data are the important factors you have to compare to each other.

Imagine you had a sodium rich meal the night before you step on your scale. Then you will carry a lot of extra (water) weight. And how much information have you gained through this if you step on your scale only once a week? No information at all.

Reply  |  Quote

When I worked the CYWT system my weekly weigh-ins gradually dropped and then slowly rose. I then added a fat loss monitor and noticed as I gained weight through workouts, my scale readings upped 7 lbs from my lowest weight but my body fat dropped to just under 20%. So checking fat to solid body mass is more important once you have shed the baby fat.

Reply  |  Quote

I just want to add to this that some people might want to measure a different or additional spot other than the waist. Personally, I am fortunate to not store much fat around my waist at all, so that spot is not where my maximum inch loss (or gain) will occur. To more clearly see progress, I (and many other females, I would guess) am better off measuring both my thighs or hips AND my waist. (I personally use my thigh, right under the buttocks crease, to ensure getting the same spot every time.)

Reply  |  Quote

I have always been amazed at how much weight we burn overnigt while we sleep. If you have never done this give it a try and weigh yourself the night before, then in the morning and see how much you burned in your sleep.

Reply  |  Quote

hey joel, side question for you on this blog post, i was wondering what your thoughts about eating at subway are, is it actually healthy or not? i generally indulge on a footlong sub on my cheat days, but wanted to know if i could have one on a mod carb day if it’s alright

Reply  |  Quote

i forgot to ask in my last question also, on the XFLD you say we can eat whatever and however many free veggies between meals everyday except fast days, but what about fruits? are we able to eat however many fruits we want or is that to be limited to the calorie totals?

Reply  |  Quote

I rarely weight myself, but I’ve had the opposite experience to Andrew. I weight myself Jan. 1st – no holiday weight gain! I didn’t weight in again for about a month and found I gained 9 pounds in 5 weeks!!! I was horrified and to this day I will never understand why I would gain weight AFTER the holidays. Another puzzle is I spent the winter in southern AZ so I was very active. I will never go more than one week without weighing in. Now I’m doing CYWT again to take off that weight.

Reply  |  Quote

Hello! This is kind of off topic but I need some guidance from an established blog. Is it difficult to set up your own blog? I’m not very techincal but I can figure things out pretty quick. I’m thinking about making my own but I’m not sure where to begin. Do you have any ideas or suggestions? Many thanks

Reply  |  Quote

I’m not sure I comprehend what you mean.

Reply  |  Quote

Its like you read my mind! You seem to know a lot about this, like you wrote the book in it or something. I think that you can do with some pics to drive the message home a bit, but instead of that, this is wonderful blog. A great read. I’ll definitely be back.

Reply  |  Quote

go out magazine, yeay.

You must be logged in to post a comment.

© 2010 and Beyond. Premium Web-based Coaching, Inc. All Rights Reserved
Read our entire privacy policy  here