However if you can’t bear to be without those digits, then you should understand just why your scale reads one way in the morning, another way after a meal, and for the ladies - yet another way at that time of the month. The digits on your scale may differ for various reasons, and while you’re punishing yourself for gaining 5-pounds by skipping your next meal, you’d be wise to know that you’re actually doing yourself more harm than good.  

First and foremost, before I start bashing scales please keep in mind that these are just simple machines, so they don’t know the difference between muscle tissue, bone density, water intake, fat tissue, and food intake. So when you eat 3 pounds of donuts and step fearfully on your bathroom scale to see what kind of damage you’ve done, of course it shows that you’ve just gained 3 pounds – because that’s how much those donuts weigh (see note below about food intake). Your scale has no way of telling the difference between undigested food, water weight, muscle tissue, or fat tissue. And believe me you want to keep around as much muscle tissue as you possibly can, because the more muscle your body is made up of; the more calories your body burns - even at rest. Kind of explains why a fit person can eat more than a dieter who doesn’t exercise - without the drastic consequences, doesn’t it?

Ok so the next time you step on the scale here are a few elements to keep in mind that may alter those oh-so-important digits:

Food Intake – My clients are always telling me that they weighed themselves after dinner and gained whopping 5-pounds in just a ½ hour! As ridiculous as that sounds, try putting a fervid dieter on a scale before they eat and then after - they’ll go totally mad! Yes, the digits would likely show a 5-pound raise; however your scale doesn’t care that the food you just ate weighed 5 pounds undigested. That 5-pounds isn’t fat – it’s the actual weight of everything you just ate and drank. Once it’s fully digested, your weight will return back to what it was pre-meal. If you plan to consume a piece of steak, a baked potato, and a few handfuls of carrots for dinner and then weigh yourself right away, you might as well put all of that food in your pockets and weigh yourself. That’s why I tell clients who won’t part with their scales to weigh themselves first thing in the morning before breakfast, and then to always, ALWAYS weight themselves at the same time, before eating breakfast EVERY SINGLE DAY! In this way your scale can be used as a comparison point. Ignore the actual weight and just concentrate on pounds lost or gained. In addition, always be sure to use the same scale.

Dehydration – Did you know that the human body is made up of 60% water? So if you’re dehydrated your body will hang onto its current water supply for dear life, causing your scale to show that you’ve gained weight. Do you want to bring that number down? Easy - drink more water!

Sodium Overload – You’ve heard that too many salty (sodium-rich) foods will make you retain water right? Well, the average human body needs a minimum of 1,000 milligrams of sodium per day, any more and you’re body will start hoarding its water supply again. Did you know that just a teaspoon of salt is equal to about 2,000 milligrams of sodium? So how much sodium do you thing that bag of chips or that order of French fries contains? Way more than your daily requirement – that’s how much. Rule of thumb: The more highly processed a food is; the higher its sodium content. For that reason, read your nutritional labels, and try and steer clear of high-sodium foods.

Menstruation - Women dread that time of the month for so many reasons; well add water retention to the list. It’s normal to retain up to 5 pounds of extra water weight prior and during your period, only for it to disappear after your monthly flow ceases. This is very common and the weight will likely disappear as quickly as it arrives. However just because it’s normal doesn’t mean you have to put up with it. The best way to escape a monthly “Watergate” is to stay hydrated by drinking plenty of water, to stick you’re your regular exercise program, and to stay away from the salty comfort foods – you’ll gradually notice how a good diet, plenty of water and regular exercise will diminish bloat, cramps, fatigue, and headaches associated with your period as well.

Glycogen Fluctuations - Glycogen is the fuel in your body's tank. It comes from carbohydrates, but before you clear your cupboards of all vital carbohydrates and pledge your body to Mr. Atkins, you need to know that glycogen fluctuations are not indicators of weight gain. Of course it’s still important to replace empty carbohydrates (white breads, white pastas, sugary desserts, and salty crackers) with complex carbs (whole grains, fruits, veggies) so that the body can draw from healthy energy sources. Good and bad carbs are stored as glycogen in your liver and muscles, along with about 3 pounds of water. So undestandably as your glycogen supply shrinks during the day, it will show a weight loss as you perform work activities, exercise and so on. Along the same lines it will leave you feeling fatigued and sluggish if you fail to take in enough healthy carbohydrates. As you use this energy (or lack of energy), your glycogen stores shrink and you become hungry (explains the mid-day carb craving). Naturally you eat to replace the stores and you’re re-energized. However if your diet consists of mainly empty carbs (see above), your glycogen stores will deplete again quickly, and you’ll be hungry more frequently throughout the day. As your stores deplete and you re-fuel it’s normal for the scale to fluctuate. This doesn't indicate fat loss or gain; however it can make an obsessive scale-weigher crazy if they don’t understand the body mechanics behind what’s going on.

See, the digits on your scale should hardly be used to measure your weight loss successes and failures.  I always tell clients to invest in a soft measuring tape or body fat calipers, and to tape the following areas at the start of their weight loss program:

1. Biceps
2. Triceps (back of arm)
3. Chest (above breast)
4. Back (at bra line)
5. Obliques (love handles)
6. Waist (at navel)
7. Hips
8. Outer thighs
9. Inner thighs
10. Calves

The best measurement tool of all turns out to be:

1. How do you feel?
2. How do your clothes fit?
3. How you look?
4. Does your body feel more toned?
5. Do your muscles feel firmer?
6. Do you feel more energized?
7. Do you feel healthy?

Because, how you feel is the true measurement of your healthy weight loss success!