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August 25, 2014
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In Today's Issue
- The Healthy Back Institute's Back Pain Relief Journal
- Why You Need To Stay Away From The Scale
- 1 Quick Technique To Burn More Fat
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Why You Need To Stay Away From The Scale
Dear Reader,
Here's an unusual tip in the weight watching world - don't weight yourself
a lot, and never, ever on a Monday. Think about what you do on your weekends and you'll see immediately why this approach makes some good sense. You have more time; you eat out, or splurge more - setting you up for a big disappointment when you step on the scale that Monday morning.
What's more, experts know that body weight can actually fluctuate
4 pounds in one day. With this in mind, it hardly makes sense to jump on the scale on a daily basis. The readings you get will just be picking up on
natural variations of body weight, and not the results of your weight loss efforts. If you must check in regularly on your weight, try once a week instead. Do your weigh-in at the same time, with the same level of hydration and dressed in similar clothing.
Research out of Cornell University, published in January 2014, finds that your weight is usually at its highest point after the weekends, late Sunday night or early Monday morning. Participants in the study who lost weight and kept it off were those who focused on healthy eating habits all week long, and were very strict about making up for weekend splurges afterwards.
It's no secret that weekends are a real challenge to many trying to lose weight. As a rule, all of us tend to be
less consistent with all kinds of things including the basics of sleeping, eating and exercising. So what can you do? Give
yourself a break, allow for short-term splurges... accept them and move on. Return to your healthy habits right away.
There's nothing to be gained by berating yourself about last weekend's splurges, you can't go back and change them now. What you can do is control how you behave going forward. One promise you can make (and keep) to yourself is to get on the scale less often. In fact, you might want to avoid the scale until you truly feel your body weight has moved in a negative direction - your clothing is looser than it's ever been, or multiple people are commenting that you seem to have lost
weight.
Continues below...
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Why You Need To Stay Away From The Scale Continued...
The best day to hop on the scale, if you insist on doing so, is Friday. This
is beneficial in two ways; first it has you practicing good, healthy living choices
for many days in a row under real living conditions and stressors. Second, the
positive number is a reward those habits as you go into a time experts know to
be especially challenging. The boost you get may help you choose healthier options,
control potion sizes or perhaps even resist temptation altogether.
The surprising thing is, there's no real reason to weigh in all that often. Instead, focus on the habits you are working to build during the week. Be diligent and stay consistent, working with the rhythms of your hunger patterns. Pay close attention to your healthy behaviors and acknowledge how far you've come, how good you are feeling.
In fact, there's actually a good deal of evidence that we need to shift our ideas about weight management. What appears to separate those who succeed
at weight management from those who don't isn't how much more they gain every weekend, it's how much they lose during the week. Something to think about.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://thehealthsciencesacademy.org/health-tips/weigh-yourself-infrequently/?utm_campaign=The+Health+Sciences+Academy+-+Blog+and+Updates&utm_content=Why+you+should+
weigh+yourself+infrequently+%28and+never+on+a+Monday%29&utm
_medium=email&utm_source=getresponse
Cool infographic, Obesity Facts 2014 weight rhythms:
http://foodpsychology.cornell.edu/images/wr_infographic.pdf
Study article, Obesity Facts February 2014:
http://www.karger.com/Article/FullText/356147
Reuters story on study on weight rhythms:
http://www.reuters.com/article/2014/02/10/us-health-weekend-dieting-idUSBREA191KC20140210
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