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 15 Simple Ways to Boost Your Emotional Health 2 How to Relieve Stress: 9 Quick Relaxation Techniques 3 5 Simple Ways to Relieve Stress Effectively 4 15 Brain Foods That Will Super Boost Your Brain Power 5 10 Comics About Periods That Only Women Would Understand

Read Next

Advertising
Advertising
Advertising

Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

Advertising

This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

Advertising

How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

Advertising

Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

Advertising

5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

More to Help You Feel Relaxed

Featured photo credit: Radu Florin via unsplash.com

Read Next