In this episode of the Eric Roberts Fitness Podcast I talk about how to recover from a workout. I give you the top things to consider when talking about not only muscle soreness but creating the body you want to achieve.
Recovery is by far the most under utilized aspect of working out and if you play your cards right, you just may unlock a new level to your physique.
Hope you enjoyed the episode and if you did, feel free to leave a 5 star rating and review on iTunes as that helps me out a ton!
Right now you and I are going to cover just why the *%$& that is happening.
I used the symbols there to insinuate a bad word because if you are reading this right now I probably know how you are feeling.
You are working your a** off.
You’ve made changes to eat healthier, watch your food intake, and even track your calories.
Each week you are going to the gym or working out in your house consistently.
You have seen some progress. Your clothes fit differently and you are losing inches.
Yet that god forsaken scale just won’t go down.
Why?!
Well, you are going to learn exactly why in this article today.
You are going to leave here not only understanding what is going on, but also what to do moving forward to ensure you see the results you want to see.
My only thing to you is I need you to skip around in this article. I know, it is very tempting to just scroll away, look for the one sentence answer, and be on your way.
I urge you not to do that. If you read this entire article I guarantee you will leave better off than when you came here.
Just read the entire thing, ok? Let’s jump in.
Losing Inches But Not Weight
First, What Does The Scale Measure?
Before we dive into anything else, I want to establish something that is going to play a role in the rest of this article.
When talking about losing inches but not weight, I want to talk about what the scale measures. You may think it is obvious, but I want to be crystal clear.
Your scale, the little piece of plastic with numbers on it that causes you so much anxiety, stress, and frustration, measures one thing.
Your total bodyweight.
I know, shocker right?
But hear me out.
The scale measures your total body weight. That’s it.
Yet the scale does not measure the difference in composition of that weight.
For example, things like your muscle to fat ratio.
The scale isn’t going to tell you how much vs fat you have on your body, it just tells you your total body weight.
Which, as you can see below with one of my online coaching clients Christina, the scale doesn’t always tell the whole truth.
Christina clearly looks massively different in these two pictures, yes?
Guess what though. In between these pics, she didn’t lose any weight.
Gasp! How dare I speak such truth!
Yep, she didn’t lose any weight. In fact, she actually gained I believe 1 or 2lbs in between these two pics.
Why is this? Well we will get to that shortly, but I just wanted to prove a point that the scale doesn’t tell the whole story.
The Scale Also Doesn’t Measure This…
This one is really important.
The scale measures your entire bodyweight, not your entire self worth.
Unfortunately all too often I talk with people who base their entire self worth off of a number on the scale.
Listen, there is much more to you than a number on the scale.
You are an amazing mother or father, a caring best friend, a great co worker or boss.
You are kind, caring, and supportive of the people you love.
The number on the piece of plastic you step on in the morning does not measure who you are as a human being and what you bring to this world.
It measures your total f*cking bodyweight, that is it.
Therefore, I beg of you, stop letting it control your life.
I know this weight loss journey can be an incredibly emotional, frustrating, and overwhelming one at times.
Yet please remember that there is so much to you than what a piece of plastic with numbers on it says.
The quicker you realize that, the quicker that scale stops controlling your life.
Now, let’s dive into the meat and potatoes of why you are losing inches but not weight.
Losing Inches But Not Weight : 3 Main Reasons Why
When it comes to losing inches but not weight there are 3 main things that are going on to have this happen.
Read carefully to each one so you can understand what to do moving forward for yourself to see progress.
#1 – You Are Losing Fat & Gaining Muscle
This is the Mecca, this is truly what is happening is you are losing inches but not weight.
I am going to go in depth here, so please, read each line carefully.
You might think “Well Eric, if I am losing fat, why is the scale not going down?!”.
Logically speaking I understand why you have that questions, it seems counter intuitive to lose fat but not lose weight.
Yet here is what is going on.
If you are losing fat and building muscle at the same time you have to remember that muscle weights the same as fat.
No, muscle does not weigh more than fat, I don’t know where that came from.
1lb of muscle weighs the same as 1lb of fat. Just like 1lb of feathers weighs the same as 1lb of bricks.
The composition might be a bit different, there are a bazillion feathers versus maybe 1/2 of a brick, but they both weigh a lb.
Same thing with muscle and fat. They both weigh the same, but the composition is different.
Muscle is more dense than fat. This means it takes up less space on your body.
Since it weighs the same, if you lose 3 lbs of fat, but gain 3 lbs of muscle, the scale isn’t going to change at all.
Yet this is why you are losing inches, you look different, and your clothes probably fit better.
Your body composition is changing. Recall how we talked about the scale measures your total bodyweight and doesn’t take into consideration your body composition?
This reigns true again here when talking about losing fat and building muscle. It won’t tell you that you lost 3lbs of fat while gaining 3 lbs of muscle, it will just read 184 regardless.
This is why educating yourself on the scale and what is going on is massive (kudos to you for reading this!!) so you can understand what is going on.
Also, By The Way
If you are losing fat and building muscle at the same time, please give yourself a pat on the back.
Seriously, go ahead and do it right now.
That is the dream of every fitness enthusiast, myself included. Not only is it the dream, but it is the hardest thing to accomplish.
I never liked school so I am not sure why I am using this analogy, but losing fat and building muscle at the same time is the equivalence of graduating law school while getting your masters in biology at the same time.
Needless to say, that sh*t is hard. Not everyone can do that.
Therefore if you are doing it, seriously be proud of yourself. It is the pinnacle of health and fitness.
YOU are the pinnacle of health and fitness. How does it feel to be on top up there?!
#2 -Strength Training Causes Inflammation
Now this point is going to piggy back off of the main point that you are losing fat and building muscle at the same time.
To do that you are clearly working out and or strength training because the only real way to build muscle is through strength training.
This is going to sound weird, but stick with me here.
When you workout you create micro tears in your muscle fibers. You literally tear your muscle fibers apart.
I know, what the heck? I thought we were growing stronger, more defined muscles, not tearing them apart?
Well you are doing that because that is how your body grows stronger and more defined muscles.
When you workout you tear your muscle fibers apart, this is a necessary thing because your body then has to recover from these tears.
You are putting a stress on your body and since your body’s main job is to keep you alive it has to adapt to this stress.
It doesn’t know you are working out to get healthier and in better shape, it just knows your crazy a** is trying to kill it!
So what does it do? It adapts by growing stronger and more defined muscles to endure the stress you are putting on it.
This is how babies are.. I mean, this is how you change your body!
Yet what comes along with this recovery process is what can cause your weight to be a little wonky.
In order to repair your muscles to grow stronger and more defined, your body has to send inflammation to your muscles.
Think about if you sprain your ankle. You know how it gets all swollen up?
Inside your muscle cells the same thing happens, just at a more micro level.
Your body sends inflammation to push nutrients, water, and blood flow to the muscles, allowing them to recover to grow stronger.
Yet what comes along with this inflammation is water weight.
You are going to store some extra water weight during this time because your body is inflamed trying to repair your muscle cells.
This is especially common in the more beginner stages, I’d say in the first 2-6 weeks of starting a workout routine, but it will happen throughout your journey.
This is not a bad thing and actually it is a necessary, good thing in order to help change the way your body looks.
Just know in the short term this can lead to some water weight retention. You don’t need to do anything to “get rid of the water weight”.
You need this to happen to achieve your true goal, which is not really weight loss, it is to look good naked. Let’s be honest.
#3 – Strength Training Increases Muscle Glycogen
We just learned that you are going to store some extra water weight.
Let’s now talk about something called “glycogen”.
Glycogen is essentially an energy storage bank. It is a form of glucose that gets stored and used as energy.
In the context of this conversation, glycogen will get stored in your muscle cells because you are working out.
Your muscle cells need this energy and fuel in order to perform the workouts you are doing!
Again, this is a good thing. Your muscles need this glycogen so that they can perform at their highest ability because guess what.
If your muscles can perform at their highest ability, you are going to see the most change in your body.
Ie if you do more reps, lift more weights, run farther, push harder, well then your body is going to be adapting to that stress and changing baby! You better believe it!
You are crushing it! Great work!!
How does this involve the scale and losing inches but not weight?
Well with this extra muscle glycogen being stored in your muscle cells, there comes some water weight as well.
Since the glycogen a form of glucose, which glucose is a form of a carbohydrate, carbohydrates store water.
For every 1g of carb you eat you store 3-4 g of water weight.
When you start a strength training routine, you will store extra muscle glycogen which is going to mean storing some extra water weight.
Again, this is especially in the beginner weeks of you starting a strength training program.
Also, again, this is not a bad thing. This is a good thing, you need and want this if you want to see your body change. If you want to achieve that lean, toned, defined, aesthetic physique you are looking for.
Losing Inches But Not Weight :Please Hear Me Out, You Aren’t Doing Anything Wrong
The most common thing I see when people come to me asking why are they losing inches but not weight is that you think you are doing something wrong.
You are discouraged, upset, frustrated, etc because the scale isn’t going down.
Listen, while I get it, respectfully, f*ck that scale.
I am not saying don’t weigh yourself because I have my online coaching clients weigh in every single day for data gathering.
What I am saying though is please realize that if this is happening to you, you aren’t doing anything wrong.
You don’t need to change anything, or adjust your plan, or cut your calories even lower.
Everything you are doing is working.
You need to keep doing everything you are doing because it is working to a T. Remember how I said earlier losing fat and building muscle is the hardest thing for someone to do?
You are doing that. You don’t need to do anything different and you aren’t doing anything wrong.
Please, keep going. Keep doing what you are doing and know that you are kicking total a**.
You got me?
Losing Inches But Not Weight FAQ
I know you probably are going to have some questions, so I am going to answer the most common ones I get on this topic below.
When Will The Scale Eventually Go Down?
This answer is my favorite answer of all time, it depends.
It depends mainly on how much body fat you have to lose.
You saw the picture above of one of my online coaching clients Christina and how she actually gained weight in between her two pictures.
I am going to put another picture here below of a client of mine Michelle (Michelle is a freaking beast. Seriously. I don’t think I could keep up with her in her workouts!!!).
During these two pictures Michelle didn’t lose any weight, she pretty much stayed around the same 1-3 lb variance.
But she lost a total of 4 inches across her body and as you can tell looks completely different. She looks freaking amazing!!
This is another one of my clients Maricela.
As you can see once again, Maricela looks freaking amazing. Just incredible work on her part!!
In between these two pics she “only” lost 6lbs, but as you can see, looks legit like two different people.
These pics were taking 4 months apart. During this time the first 4-6 weeks she really didn’t drop much weight if any at all.
Then, after about the 4-6 week mark, she slowly but surely started dropping some weight.
Remember earlier how I told you about especially in the beginning your weight might not drop a ton? This is a perfect example of that.
To answer this question, I would say it depends on how much body fat you have to lose.
If you have say 15+lbs to lose, after the first 4-8 weeks you should see your weight start to drop as long as you are in a calorie deficit.
(Btw, if you need to know how many calories to eat to lose weight, you can head to my free calculator HERE).
If you have less than 15lbs to lose, you could very well lose fat and build muscle at the same time in perpetuity and never see that scale change much, like Michelle and Christina above.
But remember, if you’re inches are continuously going down, but the scale isn’t, please for the love of God don’t change anything.
Your plan is working and you need to keep going.
Which, brings me to the next question.
How Do I Know If I Am Losing Fat & Building Muscle At The Same Time?
Phenomenal question.
If you are losing inches but not weight, that in of itself lets you know you are losing fat and building muscle.
There are a few others variables too that might be able to tell you if this is happening.
The first one is tracking your workouts. If your scale isn’t moving much but you are losing inches and you are getting stronger in your workouts, that is a sure fire way to know you are losing fat and building muscle.
Because if you are getting stronger by doing more reps and or lifting more weight, you clearly have to be building muscle or you wouldn’t be able to do that.
Therefore that coupled with losing inches would let me know that you are losing fat and building muscle at the same time.
This is why I am such an advocate for tracking your weights, sets, and reps in your workouts because you can have that data to go back and look at.
This is also why I am such a fan of following a real, structured, intelligently designed strength training program to ensure you see progress.
If you need help on creating a program, you can head HERE for a free video on how I program for my clients.
When Should You Make A Change?
Oftentimes I get asked at what point should you make a change if your weight is not going down.
First off, I did an entire video on this, you can check that out HERE if you want to.
But briefly I will lay out the answer here.
To make myself clear again, if you are losing inches, I would not make a change yet. If I have a client who is losing inches but not weight, I don’t make a change. I keep going because what they are doing is working.
Also because measurements, particularly waist measurements, are the best indicator of fat loss. Therefore if those are going down then I know they are losing fat.
Now, when to make a change?
I would say if it has been over 21 days with no scale weight change and no measurement decreases, then from there I would look to make a change.
This is assuming you have been at least 90% consistent with your plan over that 21 day span. If you haven’t been at least 90% consistent, then you don’t need to make a plan, you just need to be more consistent.
What I would look to change is either one of two things.
Decrease calorie intake or increase energy output.
So either,
drop calories by 50-150 per day
Increase energy expenditure by adding in daily step goals or adding in 15-30 min of cardio 2-3x per week
Side note : you want to start with the minimum effective does.
So rather than dropping 150 calories off the bat or adding in 30 min of cardio 3x a week, start with the minimum effective dose of what I prescribed there.
Why? Because if you cut 150 calories and then again it stalls out, you are now going to have to cut again from a lower calorie limit.
Or if you add in 30 min of cardio 3x per week, and you stall again, then you’ll have to add on top of that.
That is going to make it very hard t stick to and you are making it worse on yourself.
Start with the minimum effective dose, rock it out, be consistent, and you will see progress.
Yet again, final reminder, if your measurements are going down then do not change anything.
PS: I would take measurements every two weeks, progress pictures every 4 weeks, and daily weigh ins.
Losing Inches But Not Weight : Final Word
Whew, you made it!
Congrats for reading this far, really. Most people have the attention span of a nat so if you read all the way through, kudos to you.
I hope this covered everything you need to know about if you are losing inches but not weight.
If you have any further questions, drop on down below.
If you think you might like some extra help with your own journey, you can head HERE to see if we may be a good for coaching.
Other than that, hope you learned something, and look to chat soon.
In this episode of the Eric Roberts Fitness Podcast I give you some tips and strategies you can do with your diet in order to still see weight loss progress.
None of these inherently involve counting calories, but they will keep your overall calories in check.
I hope you enjoyed the episode of if you did feel free to leave a 5 star rating and review on iTunes as that helps me out a ton.
In this quick article you and I are going to talk about how often should you weigh yourself.
There are so many varying opinions on this topic.
Some people are going to tell you to only weigh in once a week.
Other people are going to tell you to weigh in everyday.
Others (maybe yourself) will tell you to never step on the scale and smash it with a sledgehammer.
While everyone is different and I can’t tell you for certain what you should do for yourself, I can give you one mans point of view.
My point of view that I have seen coaching thousands of clients by this point.
By the end of this you will have gained the knowledge to know the answer to how often should you weigh yourself.
Just be sure to read not to skim or skip ahead. If you read one thing in it’s entirety today, make it this.
Deal? Pinky promise?
Good, you can’t break that now. Let’s get into it.
How Often Should You Weigh Yourself
Let’s Start With This
Before I go into any specifics, I need to lay this ground work first and foremost.
Let me make this very clear.
Whether you weigh yourself everyday, every week, every month, every 6 hours (please don’t do that).
Your weight is never going to stay the exact same.
It is going to fluctuate. It is going to fluctuate up, down, side to side, do the salsa dance.
.
Your weight is gong to fluctuate.
Yes, even if you are 100% perfect on your diet, it is still going to fluctuate then.
Why is this?
How can this be if you are freaking perfect on your diet but the scale still spikes up! Grr!!
Well, a few reasons.
Just a few are here below.
Had more carbs
Had more sodium
Females time of the month
Hard workout the day before
Gotta use the bathroom
And about 10 others.
If you want to learn and understand why your weight is going to forever fluctuate, you can head HERE as I did an entire video explaining the reasons why your weight is going to fluctuate.
Yet you first have to understand that before anything else when answering the question of how often should you weigh yourself.
You aren’t necessarily doing anything wrong if your weight spiked up from the last time you weighed in.
So don’t beat yourself up or think you are a failure, okay? (Yea I know you needed to hear that!).
Also, Remember This
I know you know this, but I am going to say it again.
The scale is not the end all be all.
It can be one fickle son of a gun for so many reasons, but even beyond that, it doesn’t tell you the whole story.
Let’s say for example you are exercising and lifting weights.
We can also presume you are in a calorie deficit and losing body fat because the only way to be lose body fat is to be in a calorie deficit, right?
Which btw, if you need to know how many calories to eat to lose body fat, you can check that out HERE . I have a totally free calculator.
This means you very well could be achieving something called body recomposition. Which essentially just means you are losing fat and building muscle at the same time..
Phenomenal right? Exactly what you wanted, right?
Yet here is the deal, 1lb of muscle weighs the same as 1lb of fat.
Muscle does not “weigh more than fat”. No.
Just like 1lb of feathers weighs the same as 1lb of bricks. They both weigh 1lb, the composition is different.
Same concept there.
Let’s say you lose 3lbs of fat but gain 3lbs of muscle.
Guess what honey bunches of oats. That scale isn’t going to go down even though you lost 3lbs of body fat.
What will happen though is your body will look tremendously different and your clothes will fit differently.
Why? Because muscle is more dense than fat, which means it takes up less space on your body.
.
Therefore in a situation like this, you very well could be losing body fat, seeing insanely good progress, and the scale wouldn’t show that.
Which happens all the time by the way. This may even be you right now!
This is why I make my clients not only take their bodyweight, but also take measurements every 2 weeks and progress pictures every 4 weeks.
We can have a surefire way to know if they are making progress beyond just what the number on the scale says.
Remember, the scale is just one piece of data, which leads me into the answer to how often should you weigh yourself.
How Often Should You Weigh Yourself? The Truth
Alright so here is the deal.
I know we said some people tell you to weigh in once a week, once a month, or throw the scale out the window.
Here is what I have every single one of my online coaching clients do.
We weigh in every single morning on an empty stomach after they use the restroom before they eat or drink anything.
This shows their true bodyweight for that morning minus any extraneous fluids that need to be excreted.
Now, you might be freaking the hell out thinking “everyday Eric, really?! Isn’t that a bit obsessive?!”
I mean I did just basically say the scale is fickle and won’t show the whole story.
Let me explain why I am an advocate for weighing in every single morning.
It’s Just Data
The first and most important reason when it comes to weighing in everyday is the simple fact that the scale is just data.
Nothing more, nothing less.
Data.
It is one piece of data that you can use in your journey to see trends and know if you are heading in the right direction.
What it is not is it is not your entire self worth. The scale holds no value to who you are as a person, or a parent, or a friend.
It is just a piece of plastic with a number on it. That’s it.
We talked above about how it isn’t even the most accurate or trustworthy piece of data because it won’t tell the whole picture and it is going to fluctuate a ton.
Yet, it is still one piece of data. Therefore I believe the more data points you can get, the better.
Let me paint this picture.
Let’s say you are a manager of a clothing retail store in the mall.
The goal of the store is to make money, right?
Let’s say you get to the end of the month and you need to determine whether the store made money or lost money.
What are you going to do?
Are you going to pick 1 day out of each week and pick the sales from that day to see if you are making money?
What if one day was a holiday and the store was closed?
Or one day was incredibly busy because it was a sunny weekend, but the other day was incredibly slow because it was a rainy Tuesday night?
How about if the final day you had to close the store early due to a monkey being let loose in the mall (hey, things happen, idk!).
Those 4 days you picked are all kind of random, all over the place, and won’t really be able to draw any accurate conclusions from those.
As opposed to if you took the entire months worth of sales, got the average for the month, looked at the trend over the course of those 4 weeks.
You’d be able to see the overall trend of either up, down, or breaking even.
Yet if you only took 4 random days out of the month to look at the data, it wouldn’t be able to tell you the whole story. There is a lot of variability within the day to day.
You wouldn’t be able to see if you were trending up, down, or staying the same.
Your weight is the same thing.
If you only weigh in once a week, you won’t have enough data to see your overall trend.
One day you could have been down because you were sick as a dog and fluids were coming out both sides. Okay, you hit your “lowest” weight then, but you literally had nothing inside your body.
One day you might have come off a holiday weekend of drinking and eating some foods higher in carbs. Okay, your weight is going to be a bit up that day, but it is due to higher carbs and drinking.
Neither one of those show a true accurate depiction of your body weight trend over the course of time.
Weighing in once a week or once a month simply does not give you enough data points to be able to see a trend and come to an overall conclusion.
Therefore to get the most data possible and use it in your journey, I recommend weighing in every single day.
I am going to talk more about daily weigh ins and comparing them in a second, but first, let me throw this at you as well.
You Don’t Know What You Don’t Know
Here is another reason why the answer to how often should you weigh yourself is everyday.
We just said your weight is going to fluctuate right, for so many reasons.
Let’s take two weekly weigh ins.
Monday , June 1st you weighed 202.6.
Monday, June 8th you weighed 203.5.
Well, clearly, you’d think you are gaining body fat.
You are doing everything wrong, what you are doing isn’t working, and you should probably just quit.
Now, let’s look at the actual daily weigh in over 7 days.
Monday June 1st – 202.6
Tuesday June 2nd – 202.3
Wed June 3rd – 201.8
Thursday June 4th – 202.0
Friday June 5th – 201.2
Saturday June 6th – 201.6
Sunday June 7th – 200.8
Monday June 8th – 203.5
What do you see here?
You see over the course of the week, your weight was actually trending down.
But, on Sunday night you went out to eat with your family for your kids birthday and you had a meal higher in sodium.
This caused you to retain some extra water weight and weigh in a bit heavier the next day.
If you weren’t taking your daily weigh ins, you never would have seen that the entire week you were actually trending down.
You would only see the Monday weigh in of 203.5 so you’d think you are gaining fat, when in reality, the scale just spiked up from some water weight.
Which, if you didn’t have those daily weigh ins, you’d probably quit and never reach your goals.
Yet if you saw that, you’d see you were trending in the right direction, and you would keep going.
This is another example of why weighing in daily can be massively beneficial.
Now, Remember This
When talking about daily weigh ins, you aren’t looking to compare your June 1st weigh in to your June 5th weigh in.
Again, that is not enough data to see if you are trending in the right direction. It’s been 4 f*cking days.
You want to get all of the data for a month, then compare it to the next month.
So you compare June 1st to July 1st. July 1st to August 1st. August 1st to September 1st.
You get all of this data, and you compare it over the months to notice a trend.
Like we said earlier, your weight is going to fluctuate, so do not compare it day to day.
That is where most people go wrong and it becomes this incredibly emotional thing.
Get the data, compare it over the month, and act on that.
Also, Talking About Emotions
I want to add one more thing as to why I am not the biggest fan of weekly weigh ins.
We have already seen that it gives you inaccurate data because it can fluctuate for so many reasons.
Yet on top of that, here is what I have seen coaching people who used to do weekly weigh ins, tell me if this sounds familiar.
Let’s say you weigh in on Monday.
After your weigh in Monday, you don’t have to weigh in for another week, so what do you do?
The same thing I did when my parents were out of town for a week, party baby!!
You binge on all of the chips, cookies, drinks, etc, because you know you ain’t weighing in anyway!
Then, when a few days before the weigh in rolls around, what happens?
“Ah sh*t… Okay.. gotta weigh in soon.. I want to see that number go down..”.
So, you restrict. You eat super low calories, only “clean” foods, no chocolate.
All so you can weigh in “lighter” on your weigh in.
This is what we call yo yo dieting, or the restrict – binge cycle.
You massively restrict for a few days, then massively binge for a few days.
This happens in perpetuity.
I have seen weekly weigh ins perpetuates this that much more because of the anxiety around only weighing in once a week.
Something to think about, again, just my two cents.
Even More About Emotions
Listen, I get it.
You want to see the number on the scale go down, who doesn’t?
You get pissed, frustrated, emotional when the number on the scale goes up, who doesn’t?
I am not telling you not to have emotions. We are humans, that is what makes us as such.
What I am saying though is, the more educated you are on the scale, the better you will be able to move from having an emotional response to a logical response.
Scale spiked up? Ah well I know I had more carbs last night and storing some extra water weight. All good.
Scale spiked up? I know it is my time of the month and I normally store some extra water weight then, it will go away when it is gone.
Scale spiked up? I am super sore from my workouts and I know that is a reason why my body might be holding some extra water weight.
** By the way, again, if you didn’t or don’t know these things, check out this video HERE to understand why the scale spikes up **.
Once you actually understand the scale, it helps move you from that emotional response to that logical response.
The quicker you can get to a logical response, the better.
Most people quit when they see their weight spike up. I want to show you something here below.
We have weighed in every single day for almost 9 months straight.
As you can clearly see, her weight is trending down over a period of time, right?
As you can also clearly see, there were periods of times where her weight spiked up.
She didn’t lose weight every single day. No one does, that’s insane.
But when those days came where her weight spiked up, she didn’t quit.
She kept pushing, she kept going, she never gave up.
Now she is able to be down 45 lbs, completely changing her body, and absolutely killing it.
She also doesn’t fear the scale anymore because she understands it.
She knows why it might spike up, as well as she knows if she sticks with it it will go right back down and continue trending down.
This leads me into my final point about daily weigh ins.
Exposure Therapy
There is something called “exposure therapy”. This is basically the theory of if you are afraid of something, you have to expose yourself to it in order to truly overcome it.
For example if you were afraid of a spider (me!!) what would you do.
You would put a spider in a cage in the opposite room to the side of you.
Then you would bring the spider in the same room as you in the corner.
You would then move the spider closer.
Up next you would take it out of its cage.
Finally you would have it out of its cage and moved closer to you.
Over time and over time you would become more and more comfortable being around a spider, because you are getting exposed to it.
The same thing with the scale.
If you combine educating yourself about it, as well as exposing yourself to it, you will then be able to conquer it.
It won’t control your emotions anymore. You will be in control of your emotions, not some piece of plastic with a number on it.
How Often Should You Weigh Yourself : Final Thoughts
There you have it. One mans point of view of how often should you weigh yourself.
I will end it with this.
I touched on this a bit earlier but remember.
You are worth more than a number on the scale.
The scale doesn’t measure how great of a mother or father you are.
Nor does it tell you how amazing of a best friend you are.
It also doesn’t speak to how kind of a human being you are.
The scale does not define any part of you besides your weight, so don’t let it.
You are worth so much more to so many people than just a number on the scale.
Hope this helps.
If you want some extra help with your journey, you can head HERE to check out My Clubhouse.
I also did an entire YouTube video on this if you are a visual learner, I can link that here below.
