We have repeatedly talked about the dangers of excess body weight for health and the fact that there are more than a billion obese people in the world. Over the past 30 years, global obesity rates have more than doubled among adults and quadrupled among children. That said, experts regularly debate how often you should weigh yourself and whether self-control of weight helps you lose weight—some experts recommend stepping on the scale every day, especially if you're on a diet and exercise. Others, on the contrary, suggest refusing to weigh yourself, as this can provoke a negative psychological reaction, including eating disorders. Fortunately, the results of a new study finally dot the i's on this extremely controversial and complex issue.
How often do you step on the scale? And does weighing yourself regularly help you lose weight? Image: scx2.b-cdn.net
Contents
- 1 Why is it important to monitor your weight?
- 2 Does weight control help you lose weight?
- 3 How often should you weigh yourself?
- 3.1 How to weigh yourself correctly?
- 4 Diet, weighing and excess weight
Why is it important to monitor your weight?
Watching your weight is important for many reasons related to both physical and psychological health. Weight control helps maintain optimal body function, prevent various diseases and improve overall quality of life.
That's because being overweight and obese is associated with a variety of diseases, including type 2 diabetes, cardiovascular disease, hypertension and some types of cancer. Maintaining a healthy weight significantly reduces your risk of developing these diseases.
Controlling your own weight allows you to stay healthy longer. Image: images.everydayhealth.com
Another important factor is mental health, since normal body weight helps improve self-esteem and reduce stress levels. People without extra pounds are more likely to feel energetic and happy. In addition, excess weight often limits mobility and does not allow you to enjoy sports.
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Don't forget that obesity is associated with sleep disorders (including apnea) and hormonal imbalances, which can cause problems with fertility, mood and metabolism.
Does weight control help you lose weight?
The results of numerous studies confirm that regular weighing is an effective strategy for weight loss and weight management, primarily because it helps to increase awareness of the current state of the body and any changes.
A systematic review of 12 studies published in the journal National Library of Medicine found that participants who weighed themselves weekly or daily for several months lost 1-3 more BMI (body mass index) units and gained less weight than subjects who weighed themselves. rarely.
Weight control is an important step in maintaining a healthy lifestyle. Image: images-prod.healthline.com
Weight loss benefits were evident with weekly weighing, but there was no additional benefit with daily weighing, the paper found.
Scientists note that self-weighing is an important tool for weight control. As we get older, we often gradually gain weight (especially in middle age). Although the average weight gain is usually 0.5–1 kg per year, over time this slight weight gain can lead to obesity. Weighing yourself weekly and tracking your results helps you avoid unnecessary weight gain.
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Tracking your weight can also help identify health problems early: Dramatic changes in weight can be an early sign of some health conditions, including thyroid, digestive and diabetes problems.
How often should you weigh yourself?
Recommendations for how often you weigh yourself may vary depending on your individual goals and health status. For those who want to get rid of extra pounds, researchers advise getting on the scale 1-2 times a week. Weighing yourself daily can cause unnecessary stress and frustration due to weight fluctuations caused by hydration, food intake and other factors.
Weight control helps to monitor the general condition of the body. Image: www.mensjournal.com
If your goal is to maintain weight, then the best option for monitoring and maintaining the achieved result is once a week or once every two weeks. This approach helps to track any small changes and adjust your lifestyle in a timely manner. For those who want to gain weight, it is ideal to step on the scale once a week or once every two weeks, as this allows you to monitor progress and make the necessary adjustments to your diet and training regime.
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How to weigh yourself correctly?
Experts recommend weighing yourself at the same time of day, preferably in the morning after going to the toilet and before breakfast – this approach will help you get more accurate and stable results. Another important criterion is to use the same scale, as different devices may show different results.
Clothing can add a few extra grams, so it is best to weigh yourself naked or in light clothing. The scale should be placed on a hard, level surface to avoid distortion.
You need to weigh yourself wisely. Image: www.mybodytutor.com
It is important to understand that weight can fluctuate throughout the day and week, so don't focus on daily changes, but look at the overall trend. To understand the big picture, you can record your weighing results so you can track long-term trends and draw conclusions about what works and what doesn't.
Research shows that body weight fluctuates by 0.35% during the week and tends to increase after the weekend. There are several reasons for daily fluctuations in body weight, many of which are related to the water content in the body, experts note.
Diet, weighing and excess weight
One of the main The conclusion of the authors of the new study is that weighing yourself too often can cause an obsession with the number on the scale and do more harm than good.
Often, when we see the numbers on the scale not moving in the direction we want or expect, we begin to restrict our food intake even more or go on a fad diet. Not only are popular diets neither enjoyable nor sustainable, but they ultimately lead to weight gain rather than weight loss.
Weight is just one indicator of health, so a holistic approach to lifestyle, including nutrition, physical activity and mental well-being, is the most effective. Image: www.gigadocs.com
These findings were confirmed in a long-term study that compared intentional weight loss among more than 4,000 twins. The researchers found that the odds of being overweight by age 25 were significantly higher among twins who dieted to lose 5kg or more. This suggests that frequent dieting makes us more susceptible to weight gain and more likely to increase it in the future.
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Thus, weekly weighing allows you to assess your weight dynamics over time. Remember that the number on the scale is just one indicator of health and weight control. Focusing solely on them can overshadow other indicators, such as how your clothes fit. It is also important to pay equal attention to your physical and emotional well-being. Stop weighing yourself – at any time – if it causes you anxiety or stress and consult your doctor.