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A Fitness Trainer Says Do This 7 Days a Week to Lose Weight

PopSugar logo PopSugar 17/11/2018 Jenny Sugar
The idea of stepping on the scale is a little controversial. Some experts, including Harley Pasternak, will tell you not to have a scale and not to weigh yourself. Psychotherapist Dr. Kathryn Smerling agrees, pointing out that fixating on the numbers on the scale can turn into an unhealthy obsession and make you forget about the importance of focusing on "feeling good in body and spirit." "If you have gained a pound, then very often that will lead to emotional depression," Dr. Smerling said. "If you have lost a pound, it can lead to elation and a feeling that you can reward yourself. Being on the scale tends to have a yo-yo effect on our emotions and our weight." A post shared by Chad Hargrove (@chadhargrove1) on Aug 7, 2018 at 5:12pm PDT But if weight loss is your goal, the numbers on the scale can be a valuable piece of information and way to monitor progress. If you've recently made a change to your diet or your activity level, weighing yourself can be a good indication of whether what you're doing is working. If you choose to use the scale as a tool, NASM- and NSCA-certified personal trainer and nutrition coach Chad Hargrove isn't a fan of once-a-week weigh-ins but rather weekly averages. "You should get on the scale more, not less," he said. If you weigh yourself every morning, you can calculate the seven-day average to more accurately illustrate true progress over time. What's great about weighing yourself daily is that it gives you more of the big picture. As shown in the graphic, if you only weighed yourself on Fridays, you wouldn't see that you are in fact losing weight faster than you thought. Still not convinced? A small study run by Cornell University found that men and women who weighed themselves daily and tracked the results not only lost weight, but after two years, the average weight regained was close to zero pounds. Be mindful that you will see fluctuations every day. It's totally normal based on whether or not you've had a bowel movement, how much you ate or drank the day before, how much you exercised, whether or not you're retaining water, etc. Knowing you're taking the average of those seven days can put your mind at ease about those daily fluctuations. On a personal note, I've been using this method for a few months, and it's been so helpful in monitoring my progress. Of course, we're not saying that weighing yourself daily (or at all!) is absolutely necessary to reach your goal. But if you see progress, it can inspire you to keep going. Do what works for you! ]]> © POPSUGAR Photography / Sheila Gim The idea of stepping on the scale is a little controversial. Some experts, including Harley Pasternak, will tell you not to have a scale and not to weigh yourself. Psychotherapist Dr. Kathryn Smerling agrees, pointing out that fixating on the numbers on the scale can turn into an unhealthy obsession and make you forget about the importance of focusing on "feeling good in body and spirit." "If you have gained a pound, then very often that will lead to emotional depression," Dr. Smerling said. "If you have lost a pound, it can lead to elation and a feeling that you can reward yourself. Being on the scale tends to have a yo-yo effect on our emotions and our weight." A post shared by Chad Hargrove (@chadhargrove1) on Aug 7, 2018 at 5:12pm PDT But if weight loss is your goal, the numbers on the scale can be a valuable piece of information and way to monitor progress. If you've recently made a change to your diet or your activity level, weighing yourself can be a good indication of whether what you're doing is working. If you choose to use the scale as a tool, NASM- and NSCA-certified personal trainer and nutrition coach Chad Hargrove isn't a fan of once-a-week weigh-ins but rather weekly averages. "You should get on the scale more, not less," he said. If you weigh yourself every morning, you can calculate the seven-day average to more accurately illustrate true progress over time. What's great about weighing yourself daily is that it gives you more of the big picture. As shown in the graphic, if you only weighed yourself on Fridays, you wouldn't see that you are in fact losing weight faster than you thought. Still not convinced? A small study run by Cornell University found that men and women who weighed themselves daily and tracked the results not only lost weight, but after two years, the average weight regained was close to zero pounds. Be mindful that you will see fluctuations every day. It's totally normal based on whether or not you've had a bowel movement, how much you ate or drank the day before, how much you exercised, whether or not you're retaining water, etc. Knowing you're taking the average of those seven days can put your mind at ease about those daily fluctuations. On a personal note, I've been using this method for a few months, and it's been so helpful in monitoring my progress. Of course, we're not saying that weighing yourself daily (or at all!) is absolutely necessary to reach your goal. But if you see progress, it can inspire you to keep going. Do what works for you! ]]>

The idea of stepping on the scale is a little controversial. Some experts, including Harley Pasternak, will tell you not to have a scale and not to weigh yourself. Psychotherapist Dr. Kathryn Smerling agrees, pointing out that fixating on the numbers on the scale can turn into an unhealthy obsession and make you forget about the importance of focusing on "feeling good in body and spirit."

"If you have gained a pound, then very often that will lead to emotional depression," Dr. Smerling said. "If you have lost a pound, it can lead to elation and a feeling that you can reward yourself. Being on the scale tends to have a yo-yo effect on our emotions and our weight."

A post shared by Chad Hargrove (@chadhargrove1)

But if weight loss is your goal, the numbers on the scale can be a valuable piece of information and way to monitor progress. If you've recently made a change to your diet or your activity level, weighing yourself can be a good indication of whether what you're doing is working.

Suggested: 40 Tips For Women Who Want to Lose Weight After 40 (Eat This, Not That!)

40 Tips For Women Who Want to Lose Weight After 40: When we’re in our teens and twenties, losing weight is often as simple as turning down that extra scoop of ice cream or adding some occasional exercise to our routines. However, as our age increases, our metabolic rate has a tendency to plummet, turning what used to be an effective diet and exercise plan into a recipe for serious weight gain.For women in particular, hormonal changes after age 40, including menopause, can make it harder to lose weight and keep it off. However, just because you’re getting older doesn’t mean you have to resign yourself to buying a bigger wardrobe every year. Weight loss after 40 is possible, and, better yet, it doesn’t have to be a struggle.Following our 40 tips for women who want to lose weight after 40 can help you get the body you’ve always wanted, no matter what your age, and skipping the 30 Foods You Should Never Eat After Age 30 can even expedite the process.

If you choose to use the scale as a tool, NASM- and NSCA-certified personal trainer and nutrition coach Chad Hargrove isn't a fan of once-a-week weigh-ins but rather weekly averages. "You should get on the scale more, not less," he said. If you weigh yourself every morning, you can calculate the seven-day average to more accurately illustrate true progress over time.

What's great about weighing yourself daily is that it gives you more of the big picture. As shown in the graphic, if you only weighed yourself on Fridays, you wouldn't see that you are in fact losing weight faster than you thought.

Related: 12 Ways To Burn Calories When You Don't Have Time For The Gym (Eat This, Not That!)

13 Ways To Burn Calories When You Don't Have Time For The Gym: By Riley CardozaStart slimming down without taking time out of your day—or money out of your wallet—to hit the gym.Maybe you used to be a gym rat until that work promotion took over all of your free time, maybe you signed up six months ago and haven’t gone back once, or maybe you’ve never even been inside a gym. Whatever the case, don’t let your lack of experience with dumbbells and treadmills stop you from reaching your weight loss goals. Instead, be more mindful of every environment you’re in whether it’s work, home, or the grocery store, and put a simple fitness spin on your usual routine. You’ll be burning calories without even realizing it! Although it’s clear that hitting the gym hard is a great way to lose 10 pounds, it isn’t the only way for you to start seeing results.

Still not convinced? A small study run by Cornell University found that men and women who weighed themselves daily and tracked the results not only lost weight, but after two years, the average weight regained was close to zero pounds.

Be mindful that you will see fluctuations every day. It's totally normal based on whether or not you've had a bowel movement, how much you ate or drank the day before, how much you exercised, whether or not you're retaining water, etc. Knowing you're taking the average of those seven days can put your mind at ease about those daily fluctuations.

On a personal note, I've been using this method for a few months, and it's been so helpful in monitoring my progress. Of course, we're not saying that weighing yourself daily (or at all!) is absolutely necessary to reach your goal. But if you see progress, it can inspire you to keep going. Do what works for you!

Watch: This Diet Was Ranked Number 1 for Fast Weight Loss—and You May Not Have Heard of It (Coking Light)

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Disclaimer: Views expressed in this article are the author's own and MSN does not endorse them in any way. Neither can MSN independently verify any claims made in the article. You should consult your physician before starting any weight loss or health management programme to determine if it is right for your needs.

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