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Save Your Self-Esteem! Follow These Rules For Weighing Yourself

November 12, 2015 3 min read

While there are lots of ways to measure your weight loss progress, the majority of people rely on the scale. Of course, there are few things that cause more distress than the scale. Did your palms get sweaty just at the mention of weighing yourself? You're not alone. Not by a long shot. In fact, a recent study has found that women who weigh themselves often are more likely to be more concerned with their weight, have a more negative body image, lower self-esteem and a greater incidence of depression. DANI Although these feelings are common, you don't have to let the scale define you!  "It only tells you your relationship with gravity. It cannot dictate happiness, success, or self-worth," says Alexandra Caspero, R.D., owner of weight management and sports nutrition service Delicious-Knowledge.com. While this is true, your urge to know the exact number may be too much for you to overcome. And that's okay. Here are some tips for weighing yourself without losing yourself and your sanity! 1. Check in once a week—max. "If you're set on losing or gaining a specific amount of weight, then I would recommend checking every one to two weeks," Caspero says. If you check in too often, you will see that the number can fluctuate a lot. It can be impacted by your period or having too much salt at lunch. It is not a reason to panic or beat yourself up. Weighing yourself daily will only foster an unhealthy obsession. 2. Weigh yourself on Wednesday mornings. Losing a pound or two a week is a healthy goal but if you don't stick to a schedule, your progress could be tainted.  "I once weighed myself every hour to show how much your weight fluctuates throughout the day—up to 5 pounds!" Caspero says. Weigh yourself in the morning, after going to the bathroom. And it is best to do it on Wednesdays as a Finnish study found your weight fluctuates less mid-week.   3. Ditch the specifics and shoot for a range. Most of us have a happy number. That is a weight where we like the way we look, we feel great, our clothes fit and eating right and exercising feel like a breeze. Give yourself a 5 pound cushion around this number. If your number is 150 pounds, aim to get yourself anywhere under 155. "This prevents the extreme emotions that are often associated with a specific number on the scale," says Caspero. [bctt tweet="Save Your Self-Esteem! Follow These Rules For Weighing Yourself"] 4. Find other ways to measure progress. Yes, it is nice to know the number but there are definitely other, less stressful, ways to measure your weight loss. Consider how your clothes fit and how you feel in general -- these measures are far less maddening. Use these methods with the scale. If you feel great and like the way your clothes are fitting, hopping on the scale can help you determine your happy weight number. Similarly, if your clothes are feeling snug, getting on the scale and seeing that you are way over your happy number can put things in perspective and motivate you. At the end of the day, remember this one thing: you are not your weight! Does the idea of weighing yourself make you nervous? Source: Shape 

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