I posted about the scale on the forums when I first started Jenny Craig. I dug around to find it - and want to keep it where I can find it easily - because the scale is the one thing that can ruin an otherwise good day, (even though I know the "truth" about the fickle scale). She can be a real mood wrecker! I have conversations with my scale. I call her Lady Di (my short for obedience!). (Well - in truth some days I call her the B word, or worse....). I actually have conversations with Lady Di. They go something like this: "Come on Di, ... we're friends!!!!" She usually says ... "It's not my job to blow sunshine up your arse." Or I say, "I'm putting you in the corner, and that's where you'll stay until you change your mind." She'll say, "why don't you put me in the kitchen, and then you can apologize". Sometimes I'll jump on it and say, "Skinny Up!" Sometimes I shout "Flab-U-Less!!", and of course there are times I mumble ... "What the ***#exploitive^***"
And on and on go the scale conversations.
But the truth is - I need to remember the TRUTH about this crazy relationship with the scale!
Scale Weight = True Weight + Weight Variance (AKA weight of the annoying little gremlins that mess with your weight)
One of the things I did to help me overcome my frustration with the "daily scale fluctuations" was to create a weigh in chart on graph paper - so that I could see the patterns over the period of a month. That completely changed my mind set on how our bodies deal with weight loss. My chart bounces all over the place in a weeks time - but when I draw a line from the first of the month to the end of the month the line goes straight down!! (well ... not straight down --- but one of those nice angles we use in geometry!)
"Daily" Fluctuations are normal and has nothing to do with body fat.
The things that make the scale bounce around are:
Excess Salt Intake
Consumption of a late or bigger meal
Lack of a morning bowel movement
Building muscle (lean muscle mass)
Even if you have eaten more than you should, your TRUE body weight does not increase significantly over night. True weight gain or loss is a process that occurs over a longer period of time! This is key to remember!
I wrote this down from some research I did on the subject:
Mandatory Mind Training
1. Recording daily weight is just DATA. Your "indicator" is looking at the data from one week increments.
2. The best judge of your true body weight will be how your clothes fit, measuring your body fat % and measurements with a tape measure.
3. Short term Fluctuations in body weight are caused by factors irrelevant to your long term progress!!