Advertising
Advertising

Do You Make These 10 Common Mistakes Before Weighing Yourself?

Do You Make These 10 Common Mistakes Before Weighing Yourself?

Scale Addicts

Over the years, I’ve dealt with my fair share of weigh-a-holics. That is, people who step on the scales far too often. Some do it every day of their lives. Morning and night. Some step on and off five times in ten seconds in the hope that a lower figure might magically appear between their feet. Then they do it again thirty seconds later. Sound familiar?

No, not crazy at all.

Some people give away their personal power to the ‘almighty scales’. Sadly, their morning weigh-in will either make or break their day. And their mental and emotional states. Some people think that if they step lightly onto the scales the figure might be lower. And some think that leaving part of their foot off the plate will yield a better result.

Advertising

Good grief.

An Unhealthy Relationship?

Overall, I’m not a big fan of scales. Sure, they have a place in the world of health and fitness and sure they can be a useful resource but far too often they become a source of anxiety, stress and frustration. Of course, weight is a relevant issue in the getting-fitter-healthier-and-sexier process but many (many, many) people have an unhealthy relationship with their scales. You might know such a person?

Very well, perhaps?

Advertising

Heavy Ain’t Always Bad

Before I share the following ‘How to weigh yourself sensibly’ tips, keep in mind that – in terms of health – body composition is much more important than bodyweight. Some heavy people are relatively lean (like me) and some light(er) people have a high body-fat percentage – which puts them at greater risk. According to a typical height-weight chart, I am currently obese and approximately 13 kilos (29lbs) overweight. In reality, I am heavy-ish (92 kgs, 202lbs) but not fat at all. My current body-fat percentage is about twelve. In fact, I don’t want to be any lighter because, for me, that would mean losing muscle. See? Weight is an issue but not always the issue.

So, with all that in mind, when should you avoid the scales?

1. Most Days. In most instances, weighing yourself every day is unnecessary and unhealthy. And often leads to obsessive thinking and behaviour. Weekly weigh-ins are adequate for most people in most situations.

Advertising

2. When you’re at someone else’s place. It’s best to weigh yourself on the same scales each time. That way – even if the scales are not perfectly calibrated – you will get a more accurate indication of what’s actually happening with your weight.

3. When the scales cost ten bucks. As a rule, the cheaper the scales, the less accurate they are. It’s my experience that most domestic bathroom scales are inaccurate – usually on the light side. For the last twenty years, I’ve listened to people complaining about how ‘heavy’ the scales are at my gym. Sadly for those clients, the scales are very accurate.

4. When it’s 8pm and you’ve eaten a cow for dinner. Under normal conditions, we’re all heavier at the end of the day. Not fatter, heavier. Natural variability means that somebody like me can easily weigh 3-4 kilos (6.6-8.8lbs) more at night time. Which is why it’s best for us to step on the scales at the same time of day each time. Preferably, first thing in the morning.

5. When you’re wearing hiking boots. Clothes can weigh as much as 4 kilos (8.8 pounds), so weighing yourself in the buff is the preferred option for accuracy. If that’s not possible, wear as little clothing as possible and wear the same clothing each time.

Advertising

6. After you’ve just completed a strenuous workout – unless you’re measuring pre and post-workout hydration levels. It’s easy to shed more than a kilo (2.2lbs) of water weight during a one-hour sweat session, so don’t delude yourself with a temporarily low reading on the scales. Water ain’t fat. By the way, one litre of H2O (or sweat) = one kilo. Exactly.

7. When the scales are sitting on carpet. Make sure the scales are on a solid surface (tiles, timber, concrete), otherwise your reading could be inaccurate.

8. Certain days of the month (you can skip this one boys). I know you girls don’t need me to spell it out for you but, yes, for menstruating women there will typically be somewhere between two and seven days per month when your weight is temporarily inflated due to increased water retention. Probably best to avoid the scales during this time.

9. When the thought of weighing yourself puts you in a state of anxiety. Stepping on the scales means whatever you decide it means. If you think and believe it will be a stressful experience, it will be. Weighing yourself can be a simple data-gathering exercise or it can be a traumatic event. If you can’t master your fear of the scales then you might want to use another evaluation tool for a while. Weekly girth measurements, monthly body-composition testing and monthly fitness testing are all reasonable alternatives.

10. When you’re happy with how you look, feel and function. If you look good, feel good and are in good health, who cares about a stupid number?

Are you a gym rat, or are you happy with your current weight? Tell us in the comments below!

More by this author

Craig Harper

Leading presenter, writer and educator in the areas of high-performance, self-management, personal transformation and more

Do You Make These 10 Common Mistakes Before Weighing Yourself? If your Childhood Sucked – It’s Time to Stop Blaming Your Parents! Exploring Relationships with the Single Weirdo Education Should be More than Academic Basics How to Stop Being an Over-Thinker

Trending in Lifestyle

1 How to Overcome Boredom 2 Why Am I Exhausted? The Real Causes and How to Fix It Forever 3 10 Best Gym Equipments You Need in 2020 4 The Top Fad Diets That Are Actually Worth the Hype 5 20 Easy and Healthy Breakfast Recipes for Rush Mornings

Read Next

Advertising
Advertising
Advertising

Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

Advertising

It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

Advertising

Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

Advertising

In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

Advertising

So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

Read Next