A Simple Technique to Improve Your Relationship with the Scale and Achieve Long-Term Success
Tracking weight loss can be a challenging and often frustrating process. Many people find that their weight fluctuates day-to-day, which can make it difficult to see progress over a longer period of time. One way to address this issue is to use weight averaging to track your weight loss more accurately.
Weight averaging is a simple concept that involves taking the average of your weight over a set period of time. This can help to smooth out daily fluctuations and give you a more accurate picture of your overall progress. Here's how to use weight averaging to track your weight loss over an 8 - 12 week period:
Step 1: Weigh Yourself Daily The first step is to weigh yourself daily using a reliable scale. It's important to weigh yourself at the same time each day, preferably first thing in the morning before eating or drinking anything. This will help to ensure consistent and accurate measurements.
Step 2: Record Your Daily Weight Next, record your daily weight in a journal, an app, or on a spreadsheet. This will allow you to see your weight loss progress over time and identify any trends or patterns.
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Step 3: Calculate Your Weekly Average At the end of each week, calculate your weekly average weight by adding up your daily weights for the week and dividing by seven. This will give you a more accurate picture of your weight over the course of a week, rather than just on a single day.
Step 4: Track Your Progress Over Time Continue to record your daily weight and calculate your weekly averages over the course of 8-12 weeks. This will allow you to see your progress over a longer period of time and make adjustments to your diet and exercise routine if necessary.
Step 5: Celebrate Your Success! Finally, celebrate your success! Whether you've lost a few pounds or a significant amount of weight, it's important to acknowledge and celebrate your progress. Use your weight averaging data to motivate yourself and keep pushing towards your weight loss goals.
Let's say that you weigh yourself every day for a week and record your weights. Here are some example weigh-ins:
Previous Week Average: 156.5lbs
Monday: 155 lbs
Tuesday: 156 lbs
Wednesday: 154 lbs
Thursday: 158 lbs
Friday: 155 lbs
Saturday: 156 lbs
Sunday: 157 lbs
If you were to only look at your weights on Monday and Friday, you might think that you haven't made any progress in your weight loss journey because your weight hasn't changed. However, if you use weight averaging to calculate your weekly average weight, you'll see a different story.
To calculate your weekly average weight, you would add up your daily weights and divide by 7. In this case, your weekly average weight is:
(155 + 156 + 154 + 158 + 155 + 156 + 157) / 7 = 155.7 lbs
So even though your weight on Friday was the same as your weight on Monday, your weekly average weight shows that you've actually lost weight over the course of the week. By using weight averaging over a longer period of time, you can get a more accurate picture of your overall weight loss progress and stay motivated towards your goals.
Weight averaging can be a powerful tool for tracking weight loss. By weighing yourself daily, recording your daily weight, calculating your weekly average, and tracking your progress over time, you can get a more accurate picture of your weight loss journey and make adjustments as needed. With consistency and determination, you can achieve your weight loss goals and improve your overall health and well-being.