Should you weigh yourself everyday ?

MYTH: Weighing Yourself Daily Will Help You Stay on Track

The Truth: I recommend that people weigh themselves once a week, at the same time every week. Weighing yourself every day can have a negative impact on you.

 For so many of us the scale is a source of stress and self-loathing, but it really shouldn’t be. Don’t think of  the scale as anything other than a compass — something we use when losing weight to keep us going in the right direction. It tells us what’s going on with our bodies so we can effectively modify our regimen to ensure continued weight loss. It’s just a tool — no more and no less. So how frequently should you consult it? Here’s my opinion on the topic:

Your weight varies throughout the day. Not only does your weight change every day, it also changes at different times through a single day, so there is no point to weighing yourself every day — and definitely not multiple times a day.This is because of body fluid fluctuations — you might be retaining water from too much sodium consumption, or you may not have gone to the bathroom yet (gross, but true). All of these things affect your weight. The issue with checking the scale DAILY, is that minor fluctuations can freak people out — or discourage them from their weight-loss efforts. Instead, take photos, body measurements, and judge yourself by your fitness endurance and how your clothes are fitting you.

To use the scale effectively, you should weigh yourself once a week. I want you to weigh yourself once a week at the same time, on the same day of the week, wearing similar clothing, and most importantly, ON THE SAME SCALE.  Weighing yourself just once a week will give you a more accurate read — you’ll allow time for the scale to actually show weight loss. The number on the scale will help you figure out if you need to make adjustments to what you’re eating or how you’re exercising. Keep in mind that half a pound to two pounds is a realistic weight loss so don’t expect drastic results.

NEVER weighing yourself is a bad idea. Are you one of those people who doesn’t weigh themselves all year, and then finally steps on the scale at their annual physical? This isn’t the right way to go either! Never weighing yourself and, instead, determining how “healthy” you are by how you feel, isn’t the best method. To know how healthy you are is to know that number on the scale. If you’re in maintenance mode (and not trying to lose weight), I’d still suggest you weigh yourself once a week, or at least twice a week. Your weight is a total picture of your overall health, and it’s good to keep tabs on yourself 

The Bottom Line

Confront the scale and find the right day for your weekly weigh in’s and stick with it so it turns into a habit
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Switch it up!

Do More Than One Type of Cardio!

Do you do your cardio on the treadmill or the elliptical machine? How about trying a little of both? Does the thought scare you a bit? Most people like to stick to one machine for cardio, but I want you to change your mind-set. To reach your fitness goals, you have to let go of that all-or-nothing mentality. And let’s face it — eventually, you’ll need more than one cardio option. One day, the weather may not be cooperative for your usual outdoor jog, or all the ellipticals will be in use, or the pool will be closed, or your bike will be in the repair shop. Be flexible.

To get you thinking of the big picture, let’s take a look at all the options available in the always-popular walk-jog-run trio.

You can perform any of these activities on a treadmill or outdoors. The key is to mix it up and keep it challenging. To burn maximum calories, you have a few options: you can walk on an incline, walk fast, jog, or run, depending on what you’re ready for at your current fitness level.

Try performing intervals by running or jogging in quarter-mile bursts. You can also work different muscles in your legs by running backward every once in a while — obviously you can’t do this everywhere. You might also try sports drills like running sideways, or karaokes, in which you run sideways by crossing your right foot first in front of your left foot and then behind your left foot; you then switch directions, crossing the left foot in front and then behind the right foot.

Don’t Forget About Stairs

Stair-climbers and step-mills are a great cardio option. The key to getting the most out of this exercise is to take full steps. Make sure you let your bottom leg fully extend without touching the ground before stepping back up. Don’t lean on the machine or hold on to anything. If you need to set the speed lower in order to go hands-free, do it — you’re better off moving your upper body as you step. You can also perform this exercise sideways, and you can alternate your right leg over your left leg, and vice versa

What exactly are processed foods?

Processed foods are a major contributor to weight gain, and they can harm your health in many ways, which is why it is imperative that you know how to spot them and avoid them.

Processed food is anything that has been altered from its natural state. It can be fruit that has been canned and blasted with chemical preservatives to make it last longer; it can be dehydrated fruits or vegetables, canned soda, or oils that have been chemically altered (hydrogenated) to increase their shelf life and enhance their flavor. It’s also those pesky refined grains. Regardless of how they are used, most of the time these processed foods have been stripped of a large part of their true nutritional content. Some processed foods, however — like frozen or prechopped veggies — can be a godsend, saving us time when cooking. They may not be as ideal as food bought in season from a local farmers’ market, but I’m a realist, and whole processed foods help us walk the right path to healthier lives.

The bad processed foods are those that are made with refined grains, vegetable oils, and added sugar. The thing about processed foods is that they can be harmful in many different ways. For example, you might think you’re eating healthy by having a salad with bottled fat-free ranch dressing, and you’d never even think about the fact that the dressing contains chemical flavor enhancers, such as MSG. Nonorganic processed meats often contain sodium nitrate and nitrite, which may contribute to colon cancer and metabolic syndrome. But you probably don’t think about that as you patiently wait for your number to be called at the deli counter. Are you starting to see the big picture?

The reality is, it’s a lot easier to talk about avoiding processed foods than to actually avoid them! Look at it positively: Eating more whole foods means eating the things we were meant to eat in the first place — things that have a real life and have a “mother.” We should be eating fresh fruits, vegetables, organic lean meats, organic dairy, and whole grains. All that other stuff is full of empty calories that will do nothing but hinder our ability to reach a state of maximum health and wellness.

If you shop at an all-organic market or food co-op, you’re already taking a step in the right direction; however, you still need to look out for processed foods. Check the labels on all the foods you buy. If you see any ingredients that look questionable, don’t buy the food! If you see an unpronounceable list of ingredients that look like gibberish, put the item back on the shelf! Go with foods that are truly natural and contain minimal ingredients. More specifically, don’t buy anything containing:

  • Anything not 100 percent whole wheat
  • Trans fats or hydrogenated oils
  • Corn syrup or high-fructose corn syrup
  • A chemical
  • MSG
  • Butylated hydroxyanisole (BHA)
  • Sodium nitrate or nitrite
  • Sodium benzoate
  • Potassium benzoate

Those days…

Ever have those days where it starts off GREAT and gradually as the day goes by, the greatness starts to fade?

Yeah… today’s one of those days.  I’m still truckin’..I’m unsure if it’s the rainy, cold day… But this sucks!! Ha! Ha!

We all have to get through these kind of days.  I just finished dinner, but I’m still hungry.  I downed a glass of water and I’m still hungry.  I’m not in a vegetable kind of mood today.  I stress how important it is to eat your vegetables… but I’ve only had one serving today.  I believe today is just an off day.  I’m still proud of myself that I got up this morning and went to the gym.  I’ve eaten healthy today – however, I do feel the portions were a bit larger than they should be.  But that usually happens when I workout first thing in the morning.  I prefer to actually workout in the evenings.  On the weekends, I tend to go to the gym first thing in the morning, or else sometimes the workout never happens.

My goal this coming week is to get to the gym every night.
I’m not pressuring myself to spend hours at the gym, but at least work on getting in 30 minutes of physical activity each night.  Physical activity is very important to get in daily.   It doesn’t have to be much, but aim for at least 30 minutes a day.  

I just LOVE when a friend texts me to tell me she’s getting ice cream.. damn you woman!! Now all I’m thinking about are those delicious ginger molasses cookies again. Haha

What I’m trying to get across by this blog entry is that everyone has these kind of days.  Sure, since my Nan passed away these kinda days keep happening unfortunately.  Emotions are something hard to control – however, what we can control is how we cope with these emotions.

I’m far from perfect – hense why the last three months my weight loss has been at a stand still.. BUT.. I chose not to give up!  I still went to the gym, drank my water, took my vitamins and tried to not emotionally eat.  Life is one big challenge, but we’re all going to die one day.  We need to ensure we live the best life.

Now with just saying that, a thought crossed my mind.
“If we are going to die one day … why WORRY so much if we gain a pound or two?”

I don’t have the answer for that.  I believe everyone has their own answer to that question.  I find myself asking that question to myself many days.  I ask myself “Why are you so hard on yourself when really, your opinion of yourself is the only one that matters..”

We live in a society today where appearance is a main factor on how you’re treated.
So all I can say is this, just be the best YOU you can be each day.  This way if you die tomorrow, you know you gave it your best shot.