THE Exercise Physiology Show- Episode #4

How Often To Weigh Yourself, Scales To Use And Meal PrepHow Often To Weigh Yourself

I got more questions AGAIN!

If YOU have a question for me simply email it to me at [email protected]

Question #1

What Are Good Scales To Buy and How Often Should I Weigh Myself?


Have you ever went to the doctor and that scales says you are 5-10 pounds heavier? Then they tell need to lose 10-30 pounds according to your BMI. Well, doctors always say I don’t need to lose much weight. I tell them I don’t need to lose ANY weight. I look at body fat NOT BMI.  It doesn’t matter what scale you use, just make sure you are using the same on at the same time of the day on the same day of the week with the same clothes on. Notice a pattern here? SAME. Let’s say you weigh on Monday’s or Friday’s. Take as many variables out. Time of day, what day it is and what scale you use. I can recommend a few scales. If you cannot handle weighing yourself and it makes you a little crazy from the neck up ;), then maybe try NOT weighing more than once a week.

Here are a few scales I recommend:

Scale 1
Scale 2
Scale 3
Scale 4

-Side Bar-

It does not matter how often you should weigh yourself when losing weight or bodybuilding, or on a diet. You could be weighing yourself everyday if you can handle it. How often you weigh yourself when dieting is so NOT the point. A person should, in my opinion, never be “on” a diet. Because that gives your mind FULL permission to go “off” the diet. Think of it as CHANGING your over all diet or changing what foods you take in. How often to weigh yourself when trying to lose weight is completely individualized. Simply be mindful of what words you are using when talking about diet and weighing yourself. I hope that helps.

Question #2


Meal Prep


The biggest thing about meal planning is JUST DOING IT! Sunday’s or Saturday’s are great days to get all your shopping done at the grocery store, bring it home and then prepare your meals for the upcoming week. If you notice anything I say A LOT is the word consistency. Consistency with ANYTHING is KEY. Consistency Create Confidence! With meal planning you have to be diligent. Figure out if you are going to get all of the food for the week in one trip. Or are you going to make many trips?

The point is, if you do not plan your meals out for the week you will probably do one of two things. 1. Not eat, which will add the weight on because your body will just store anything you take in as fat, even the healthiest of foods or 2. Hit that fast food joint and you KNOW that ALL will get stored as fat. If you are REALLY serious about living a happy lifestyle you are going to plan. Plan for your children and teach THEM how to do this, because it starts with YOU. Get this done 90% of the time 6/7 days a week. That’s a GREAT start! Here is a list of Good Food Prep Containers to choose from.

Was this article on How Often To Weigh Yourself helpful? Feel free to share with your friends if you got value. I would love to hear from you to know which part hit you the most.

Always remember…

If you are willing to change from the neck up, then you WILL change from the neck down!

I believe in YOU!

Now it’s YOUR turn!

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