You step on the scale, heart pounding. The numbers flash, and you're instantly disappointed. But is that number really telling the whole story?
Many of us make common mistakes when tracking our weight. From focusing on daily fluctuations to ignoring other important factors, these errors can derail our progress and lead to frustration.
In this post, we'll explore the right way to track your weight and uncover the truth behind the numbers.
Why Weekly Averages Matter
When it comes to tracking your body weight, consistency is key. While it might be tempting to hop on the scale daily, focusing on weekly averages provides a more accurate and less stressful picture of your progress.
Why Daily Weigh-ins Can Be Misleading
Fluctuations are normal: Our weight can fluctuate daily due to factors like water retention, food intake, and hormonal changes.
Stress and anxiety: Constant daily weigh-ins can lead to unnecessary stress and anxiety, especially if you see small fluctuations.
The Power of Weekly Averages
By calculating a weekly average, you can smooth out these daily fluctuations and get a clearer sense of long-term trends.
How to Calculate Your Weekly Average
Record daily weight: Note down your weight every morning, ideally after using the restroom and before eating or drinking.
Add up the totals: Sum up your weight for each day of the week.
Divide by # of days tracked: Divide the total weight by the number of days you tracked to get your weekly average. Ex. if you tracked for 7 days, divide by 7.
Understanding Your Weight Trends
Once you have your weekly averages, you can start to identify patterns.
Maintenance: Your weight remains relatively stable, with minimal fluctuations.
Weight Loss: Your weight gradually decreases over time.
Weight Gain: Your weight gradually increases over time.
Factors Affecting Weight Fluctuations
Muscle gain/loss
Fat gain/loss
Inflammation in the body (heat, pain, redness, swelling, also from muscle soreness)
Carbohydrate intake: More carbs consumed= more water retention. Part of what carbs do is hydrate us, hence the term (carboHYDRATE). One gram of carbs tends to store 3-4 grams of water.
Sodium intake: High sodium intake can cause water retention.
Menstrual cycle: Hormonal fluctuations can affect weight and water retention, especially during the menstrual cycle.
Tips for Accurate Tracking
Weigh yourself at the same time each day: This helps to minimize fluctuations due to water weight.
Use a reliable scale: Ensure your scale is calibrated and accurate.
Stay hydrated: Drinking plenty of water can help regulate weight.
Eat a balanced diet: A balanced diet can help maintain a healthy weight.
Manage stress: Stress can affect hormones and weight.
By understanding these factors and focusing on weekly averages, you can track your weight accurately and more effectively helping you to avoid unnecessary stress and anxiety.
Do you track your daily weight or weekly average? Share your experiences and tips in the comments below!
Not sure where to start? Looking for a coach or program? Don't hesitate to reach out.
My method rests on the 5 pillars of: Mindset, Movement, Habits, Nurture, Nutrition.
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