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AURA18's Photo AURA18 Posts: 6,690
3/23/17 2:07 P

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Day 21: Daily weigh-ins and record. Preparation with extra water and increased fitness for weekly weigh-ins on team challenges. I use to stress about slow weight loss... now, I focus on 5 pounds at a time then gift myself simple rewards. Walking with Buddy or soaking in hot tub. Reflecting on healthy habits to achieve 5 pound goal.

Maribeth, MN(CST)blc33-Panthers4/26 * Dragons5/17 * 5%start?4/8
CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (10,953)
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3/22/17 8:38 A

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I am a daily weigher. I update on this site every once in a while. I weigh in 'officially' weekly at the coaching class I am taking. I have made my graph to track according to the chapter. I like this graphing approach.

Deb
Changing my life 1 step at a time.


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (189,623)
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3/21/17 9:21 P

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I generally weigh in once a week on Fridays but I'm a little anxious about tomorrow. This last 10-15 pounds has been hanging onto me for a while now. I'm changing my exercise routine but I'm hoping that this round with Beck will help me to get over this plateau hurdle. But plateau come and they go. I'm ready!



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GOING-STRONG's Photo GOING-STRONG Posts: 6,646
3/21/17 7:15 P

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Day 21 - Weigh In

Weighing is typically not a problem for me.... hooray! I keep a small pocket calendar next to my toothbrush and every day (almost) I weigh and record in the calendar. I have books going back to 2007 which is when I joined Weight Watchers. It took 18 months for me to reach my upper end WW goal. Since that time, my weight has been fairly stable (within about 10 pounds) until this past Fall when I saw my weight up 20 pounds.... Ouch! The weight came on through Mindless Eating mostly in the car while we were traveling. We purchased a 5th wheel last year and did a lot of small trips as well as one mega trip. Eating yummy camp food was also a trigger for me and I was training for a full marathon... which sent my appetite into overdrive. I'm back on track now and even though the scale shows the pounds coming off slowly I'm okay with that... just as long as it is moving in the right direction. I plan to put together a weight loss graph and will start the week I recorded my highest weight for 2017. I find it very motivating to see the graph over time with that little line moving down.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (106,619)
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3/21/17 11:08 A

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The scale is ONE tool, the scale is ONE tool. I have to remind myself this every Sunday.

I know what I am doing.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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WALKMAMA's Photo WALKMAMA SparkPoints: (33,664)
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3/21/17 6:07 A

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I am prepared for what the number on the scale will show tomorrow. I record the weekly weigh-in on a chart like the workbook shows -- I recreated it in a spreadsheet so that I can reset after every 5 lb loss. I also look at the long term trend. I have been "stuck" for two months, yet I celebrate the fact that I am 15 pounds lighter than when I read this book the first time. So I can live with being stuck for a few months. It's better than going back to where I was.

Monica

Central Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (95,322)
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3/21/17 4:49 A

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Preparing to weigh in is not an easy job, and I never did that before reading Beck Diet Solution! Now we are halfway through the book, and completing the first week of "official" dieting, and may have expectations what the scale should show.
Well, chances are it is NOT going to show the number we desire, it may or it may not,
even if we did everything right.
Resulting disappointment can turn a potentially successful diet and lifestyle change into giving up and abandoning a good plan that would have worked, if given more time.

During the 2016 October reboot I didn't lose any weight until week 6. I'm in maintenance, just wanted to get from upper end to lower end if my goal range. It happened 1-2 weeks later, and I'm still losing very slowly. Fluctuation can mask weight loss, but not for long.




Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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KRISZTA11's Photo KRISZTA11 SparkPoints: (95,322)
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2/11/17 2:25 A

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Yeah, it is just a data point, trends are more helpful.
Daily weigh fluctuation can be larger than weight lost weekly in a Successful Weight Loss Phase - so we have to wait to see true results.
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (106,619)
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2/10/17 10:26 P

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My scale and I have a love hate relationship ... it loves to make me hate it.

I have decided to weigh once a week on Sunday mornings and stay off the scale the rest of the week.

When I reach maintenance ... I will weigh every day.

emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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KBEHNKE81's Photo KBEHNKE81 Posts: 10,039
1/29/17 2:31 P

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My scale confuses me sometimes. I'll go for days consuming "too many" calories, but see a drop on the scale; or I'll be very diligent about my nutrition and see an increase. It's important to see the long-term trends (over months or even years) to truly see how everything shakes out. Don't be overly discouraged (or even overly ENcouraged) by the scale. It's a fickle beast.
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**Kathleen
___________
2 Peter 3:9


KRISZTA11's Photo KRISZTA11 SparkPoints: (95,322)
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1/29/17 5:29 A

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emoticon
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MOOMSHINE's Photo MOOMSHINE Posts: 5,627
1/28/17 8:43 P

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I understand that the scale is a record of how well I am doing with my diet/exercise program, and that I shouldn't get angry with it or myself when the numbers are not going down when I think they should be. If the numbers are not going down, the reason could be that my calories are too high, that I'm retaining water, that I need to exercise more, or that my body is making an adjustment. If the numbers stay the same for more than a week, I should probably make an adjustment in calories and/or exercise (although it is very difficult to exercise enough to burn off a significant number of calories. . .the problem is probably caloric intake.)
I'm expecting a good weigh-in tomorrow. 8-)

8-)
Em
SoCal
Pacific Time Zone
______________________________
We are what we repeatedly do. Excellence, therefore, is not an act but a habit. Aristotle


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OHMEMEME's Photo OHMEMEME Posts: 521
10/25/16 10:36 A

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I use the scale at different intervals based on where i am on this journey. Early on with 50+ lbs to lose i started with weekly weigh ins and recorded once a month. Once reaching maintenance, i started daily weigh ins. Works for me. When i slip and need to lose 5-15 lbs i go back to weekly but i weigh three days in a row to get more of an average so i am not disappointed if it blips up a day. oh the mind games we play!



A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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KBEHNKE81's Photo KBEHNKE81 Posts: 10,039
10/23/16 1:56 P

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The scale is a tool to tell you if what you're doing is working. This is one of the top 10 paradigm shifts that lead to successful control of your behavior.

I was on the road for the week surrounding Day 21, so was unable to weigh in on the exact day. My weight was the same on Saturday as it was on Monday, so I will infer that my weight on all the days in between, including Friday/Day 21, was also the same. I'm a daily weigher. The daily info helps me identify trends in my eating habits and how they affect my weight.

I like the idea of using a base weight rather than a number of pounds. This emphasizes progress rather than an arbitrary number.

**Kathleen
___________
2 Peter 3:9


JEANKNEE's Photo JEANKNEE Posts: 14,603
10/22/16 11:14 A

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I am in maintenance and have weighed daily since my transition to maintenance began in June 2014. Today's scale weight and trend weight were identical. That does not happen often for me.

It's hard for me to believe that after 2 plus years of maintenance I still don't really know where my body truly wants to be. My maintenance experience has been complicated by the pelvic fracture and inflammation present in my body.

However, I am feeling really confident about a wide range in which the body will likely hang out. So, I'm essentially there. I just don't have a particular number to attach to the center and I'm okay with that. My focus is on how I feel and the feedback provided by the body not a particular number.

My questions continue to be "Body, where do you want to be and what do you need from me? How can I support you?"

Jeanne
Pacific Time Zone

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 121 (+/- 3% = 117.37 – 124.63)


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STRONGDAWG's Photo STRONGDAWG Posts: 1,306
10/21/16 2:24 P

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I weighed in today but it didn't make sense. Dan bought a really expensive, wifi enabled, track your heartbeat type of scale. Today my weight and body fat made no sense. I know I'm not at 10% body fat. Weight at 161. I skipped it today. I'm away all weekend. In fact I'm at the airport now. I will weigh in on Monday.

She believed she could so she did.
- R.S. Grey


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KRISZTA11's Photo KRISZTA11 SparkPoints: (95,322)
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10/21/16 12:58 P

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It was good to read these reminders before weigh in day.
I'm 0.2 pounds down, that is, practically the same as last week.
Which is OK considering I'm in maintenance, only want to get to the lower side of my range.
It is hard to believe I'm halfway through the book, time flies...

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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FUNLOVEN's Photo FUNLOVEN SparkPoints: (47,109)
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10/21/16 9:57 A

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Wow! I'm caught up and the first one here this morning. Today was my weigh-in day and I recorded down 2#. I am so worried about sabotaging my progress that I have actually not been recording my weight loss totally until I have maintained it for a second week. So I was actually down 3# this morning, but I'm not going to dwell on it.

When you are trying to lose weight I think it is very hard not to let the scale influence you. For me, the struggle can be frustrating and depressing when I don't see a loss. On the other hand, I love Beck's statement because I know deep down in my heart that if I don't lose a bit of weight every week I have no to blame but myself for not doing what I am suppose to be doing for success.

"ON ANY GIVEN DAY, THE NUMBER ON THE SCALE IS EXACTLY WHAT IT SHOULD BE, GIVEN WHAT I ATE AND HOW MUCH ENERGY I EXPENDED".

At my age I don't have the hormone fluctuations any more. I am, however, very salt sensitive and it can add 5# to my weight overnight depending on what I have eaten.

Sue

Michigan - EST

"Live life to its fullest and make the most of every day."


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JSPEED4's Photo JSPEED4 Posts: 1,695
4/7/11 2:46 P

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I weigh-in on Wednesdays, usually just after breakfast, though sometimes I remember to do it before. My main goal is to have more energy and be more productive, so I don't stress over the scale as long as I am not gaining over each month.

J. Speed Eastern Standard Time, UTC/GMT -5
www.thebushwhacker.com/the-old-new-n
uclear-fuel-thorium


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WATERMELLEN's Photo WATERMELLEN Posts: 6,696
2/19/11 3:22 P

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From MAZZYR: "Dr Beck also says "It's important for you to start using the scale as an information tool that provides data you can use to guide your eating."

I think I will make up a card to read before I get on the scale to help keep my expections realistic."

Preparing for weigh in tomorrow and just made myself a card as MAZZYR suggested: thanks for the idea!!


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SLENDERELLA61's Photo SLENDERELLA61 Posts: 9,856
2/1/11 7:50 P

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Amazing! Just reading the chapter helped me tremendously. My weight went up a little the last 2 days despite sticking 100% to the food plan, and now I'm over my happy weight by 1.2 pounds. Before I would have been disappointed for sure. Now I just realize that the scale is telling me it is not yet time to add those maintenance calories.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (112,926)
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9/22/10 1:38 P

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I finished this lesson today. I look at my scale in another light now! Use it as a tool to see how you are doing and gauge your meals using it. I used to say that the scale and me have a love hate relationship. I hated to get on it. At my dr. office I call their scale the electric chair emoticon . I can't say its my favorite. but maybe Beck can help me change in mind about it. I will make cards for this tomorrow. I will need them. I changed the graph scale of fit my needs the negative and positive thingy I did not get it. So I drew my own scale using
actual pounds. That makes better understand what I have lost and gained. I never thought that I would die if I gained but I just did not like to weigh. I must admit when I weighted in the past I would get disappointed if the numbers went up. I'll have to retrain my mind.

I copied this post: Still working on my mind set about the scale. For some reason I am stayed on this day activity. I still call the scale at the dr the ELECTRIC CHAIR even in front the nurses. I absolutely can not weight daily!!! My weight day is friday. I might start weighing Mondays too. Keep going no matter what.

Don't mention menopause she does not play fair. I heard the belly pooch comes after that. I believe I am nearing/ approaching it.

Edited by: PURPOSEPOWER95 at: 9/22/2010 (13:40)
PAT FROM NC

LOVE WORKETH NO ILL TO HIS NEIGHBOR, THEREFORE LOVE IS THE FULFILLMENT OF THE LAW

ROMANS 13:10


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ANUSCHKA9's Photo ANUSCHKA9 SparkPoints: (216,929)
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9/15/10 10:49 P

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I weigh in twice a week: Saturday and Wednesday. I found it too frustrating to weigh in every day. One day I'd be down a pound and the next day, I'd be up 5 pounds. Since I've already been through menopause, I think the weight fluctuations are a side effect of what I eat.... something salty, something with soy. I never, never, never weigh myself after eating Japanese or Chinese food. The soy and miso really make me retain water.

Edited by: ANUSCHKA9 at: 9/22/2010 (13:47)
Anuschka
PST - San Francisco Bay Area


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ANNANN63's Photo ANNANN63 Posts: 2,241
2/6/10 12:38 P

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The weigh ins have gone well. I am not losing fast and know that I cannot lose fast given the amount I am eating. My weight is slowly going down but my weigh-ins are a jagged line. I do weigh in daily. What is helping me the most is Oh Well. I don't always like what the scale says but the only thing I can do is keep eating on plan, keep exercising, and give it time.

Edited by: ANNANN63 at: 2/6/2010 (12:39)
Annie
Central Florida-EST


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DRBECKDIET Posts: 29
11/24/09 6:31 P

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I weigh in every day or so, and enter my weight on sparkpeople. Since I've been losing recently, I don't have a problem with the scale. It's good to read though that it's ok if I don't lose some week or even gain.

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IMREADYTODOIT's Photo IMREADYTODOIT Posts: 564
10/8/09 2:43 A

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Fridays are my weigh in day. I am a little nervous-I havent hit the cardio as hard this week and I tonight I had some unplanned eating. I am trying to get that back on track.

Brittany-Striving for persistence, not perfection!

“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”


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NANCY-'s Photo NANCY- Posts: 7,348
9/15/09 3:26 P

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I do not have a scale in my house. I banished scales when the last one died over 10 years ago. I did not like what the scale had to say.
After reading the book I now have the mindset that what the scale says is neither good or bad, it is just a guideline and a tool for me to use to help me with my healthy lifestyle.
emoticon
Oops I was reminded that I do have a scale in my house... the Wii fit has one. DUH!!!

Edited by: NANCY- at: 9/15/2009 (15:27)
Expect Success

*´¨)
¸.•´¸.•*´¨) ¸.•*¨)
(¸.*Stress comes from focusing on problems,
........relief comes from focusing on solutions.

Reward yourself for behaviors, not results.


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CINDILP's Photo CINDILP SparkPoints: (154,807)
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2/24/09 7:21 P

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The number on the scale is just a reference point. I talked to an elderly gentleman who lost weight about the same time I had lost my weight. He was telling me that he weighs himself daily and if he is at the lower part of his range he can eat whatever he wants that day. If he is at the top of the range he has to be careful and doesn't get any treats.
Cindi

Cindi
Iowa
Central Time Zone

Team leader:
Funny, I Don't FEEL 50 (or 60 - it's all good)!
The United Methodist Team.
Sonoma Diet
Social Workers, Counselors and Therapists




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LILLIAN364's Photo LILLIAN364 SparkPoints: (0)
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2/6/09 6:46 A

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I feel like going out to eat today and eating like there is no tomorrow, but I won't. I think those feelings are very normal.

Maintenance range. 127 to 132.

LIfe should not only be lived, it should be celebrated! (Osho)


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FB_000's Photo FB_000 Posts: 1,297
12/29/08 7:14 A

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When I get lost driving, I get mad at myself for missing the exit or whatever. That's not healthy.

Any of my mistakes or the number on the scale is a point of reference and a reminder to redirect myself.

Thank you for this great image R2R!!

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MAZZYR's Photo MAZZYR Posts: 9,144
12/28/08 8:34 A

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Beck... Great post. Thanks for the reminder that the number on the scale is simply a point of reference. I needed to hear this today as I was dreading getting on the scale. Today I see the sense in "getting ready to weigh in."

Mazzy


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RUN2RIDE's Photo RUN2RIDE Posts: 1,204
12/28/08 7:57 A

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I'm putting together a class for those just getting started with weight loss. And I've been thinking about how much value we tie to the number on the scale. I mean, we dread it, we get emotional - excited, disappointed, guilty - when all the while, actually stepping on the scale and whatever that number is doesn't actually change a thing about our bodies.

Whatever amount of muscle, bone, fat and water is poured into our jeans remains the same. The scale just gives us a point of reference. Like looking at a map when we're traveling - we take note on the map of which town we just passed so we know how far we've come and how far we have to go.... hhmmmmm, just pondering....

and now day 21 is done - and i'm halfway done with my Thanksgiving to Valentine Day goal of going through all the Beck steps again -- and boy oh boy have i needed it!!!!
emoticon

Edited by: RUN2RIDE at: 12/28/2008 (07:59)
My ticker represents 12 years of learning and losing and regaining and regrouping - I'm NOT going back! I *AM* and *WILL BE* fit 4 life!!


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FB_000's Photo FB_000 Posts: 1,297
11/29/08 3:46 A

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I have been hovering +/- 5 pounds for the last 7 months. I know that I must be consistent with my exercising and not binge eat.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/24/08 9:41 P

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Scales are fickle. I always figure if I'm eating well and exercising I'll lose weight. Good Job!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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BUTTERFLYWINGZ's Photo BUTTERFLYWINGZ SparkPoints: (15,596)
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9/24/08 5:33 P

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I printed out the chart to track my loss weekly & was so proud to take up half the page drawing a line to 4 lbs. I am shooting for at least a pound a week, so this was a defenite celebration!

I have a good relationship with my scale - I weigh in every morning just before breakfast & I don't get disappointed if it is up a bit. As long as it goes down at the end of the week - that's all I care about!

~~ Renee ~~

My Motto: "DO IT ANYWAY!!"


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
8/3/08 7:34 A

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Very Kool!!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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RUN2RIDE's Photo RUN2RIDE Posts: 1,204
8/2/08 11:24 P

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Sandy - you put it perfectly -- I do feel "freed"! Going through these steps have been amazing...

Thanks!

My ticker represents 12 years of learning and losing and regaining and regrouping - I'm NOT going back! I *AM* and *WILL BE* fit 4 life!!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
8/2/08 10:28 A

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You sound so freed! Way to go!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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RUN2RIDE's Photo RUN2RIDE Posts: 1,204
8/2/08 9:52 A

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After all the tools so far, weighing in is much less an emotional/hopeful/desparate moment for me. Now it's just a tool to see if I need to tweak my planned eating and my exercise.

Another simple, calm, moment on this journey... (WHEW!)

My ticker represents 12 years of learning and losing and regaining and regrouping - I'm NOT going back! I *AM* and *WILL BE* fit 4 life!!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
6/25/08 7:09 A

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It gets frustrating because our bodies change so much on their own that our weight fluctuates constantly. We have to learn to gauge ourselves by things we can control like how well we're doing; not that number! Good luck!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (112,926)
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6/25/08 12:32 A

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I finished this lesson today. I look at my scale in another light now! Use it as a tool to see how you are doing and gauge your meals using it. I used to say that the scale and me have a love hate relationship. I hated to get on it. At my dr. office I call their scale the electric chair emoticon . I can't say its my favorite. but maybe Beck can help me change in mind about it. I will make cards for this tomorrow. I will need them. I changed the graph scale of fit my needs the negative and positive thingy I did not get it. So I drew my own scale using
actual pounds. That makes better understand what I have lost and gained. I never thought that I would die if I gained but I just did not like to weigh. I must admit when I weighted in the past I would get disappointed if the numbers went up. I'll have to retrain my mind.

Edited by: PURPOSEPOWER95 at: 6/25/2008 (00:32)
PAT FROM NC

LOVE WORKETH NO ILL TO HIS NEIGHBOR, THEREFORE LOVE IS THE FULFILLMENT OF THE LAW

ROMANS 13:10


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MAZZYR's Photo MAZZYR Posts: 9,144
3/28/08 10:05 P

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I think learning how to get ready to weigh in is a positive way to prepare me for the information I receive from the scale. I don't like giving a scale the power to make me feel bad so it seems to make sense to prepare myself for the event... LOL.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
3/26/08 9:33 P

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I love your sideline notations!

You're right. The scale can be our best friend or our worst enemy -- but what it should be is a piece of information.

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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MOV4WARD's Photo MOV4WARD Posts: 10,632
3/26/08 8:46 P

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emoticon emoticon Beck Fest of Champions "the Beck Diet Solution" Day 21 "Get Ready to Weigh in"

comments from today (see last week's below) ~ illustrates to me how the scale can yank my mood!!!


emoticon emoticon emoticon well, i did this again today (actually weighed) and i have to say the scale lied to me! How dare it!!!

lol ~ ok, so I have been over-eating rather non-stop since the holiday so the scale should have boinged up.

Still disappointing huh!!!

U betcha your tukus it is!

and in the past i would have just still been eating... and kept going.

time to get a grip and climb up off the floor. my appetite is in full tilt boogey from the eating, but I know what to do... time to get back on my "go to" meal plan and start walking the walk again. And in a week or so, the scale should be in downward motion again!!!

emoticon Comments from a week ago on the 18th when the scale was headed downward and I was not over-eating/bingeing...

my thoughts on the scale ~ sometimes we have to do what works for us. If I start getting too attached and emotionally upset to what it is showing, then I need to detach and step away.

I try to remind myself that the scale is just a way to measure ourselves and it is a helpful tool just like when we weigh and measure food. It's meant to help us but not hurt us, and it helps us to know if we are getting the results we want.

the results will come when we are following the steps and processes we need to do to reach those results... like eating well, exercising, making the time available to sleep enough, to shop for groceries, to have the right kinds of snacks on hand, make our food, etc....

sometimes the scale doesn't tell the whole story either because of water weight retention related to salt and hormones/ladies' cycle, or when we are increasing our muscles (muscles takes less space but burns more cals!!! ;) so our pants could be baggy even though the scale hasn't budged! How exciting is that?

emoticon emoticon emoticon emoticon emoticon

Helpful excerpts from Beck...

Quoting Dr. Beck (snagged from Mazzy):

"On any given day, the number on the scale is exactly what it should be, given what you ate, how much energy you expended in the past few days, the amount of fluid your body is retaining, and other biological influences."

"Don't expect your weight to go down every week... it won't."

"Once I learn to use the number on the scale as information, dieting will be easier."

Each week (or daily) before I step on the scale I remind myself what I weighed last week (or yesterday), and remind myself that today, I should probably weigh somewhere between 1/2 to 2 pounds more or less that that. It is essential for me to always keep my expectations realistic when I go near a scale.

emoticon Can I weight myself more often than once a week?

A. Yes, and some find that weighting themselves helps desensitize them to the scale. (hops up & down in fuzzy pink slippers ;)

emoticon Do not, however, weigh yourself more than once a day. Doing so is a sure sign that you're obsessing about dieting and not keeping a healthy perspective about other important parts of your life.

MAZZYR's Photo MAZZYR Posts: 9,144
12/16/07 9:21 A

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Quoting Dr. Beck:

"On any given day, the number on the scale is exactly what it should be, given what you ate, how much energy you expended in the past few days, the amount of fluid your body is retaining, and other biological influences."

"Don't expect your weight to go down every week... it won't."

"Once I learn to use the number on the scale as information, dieting will be easier."

Each week (or daily) before I step on the scale I remind myself what I weighed last week (or yesterday), and remind myself that today, I should probably weigh somewhere between 1/2 to 2 pounds more or less that that. It is essential for me to always keep my expectations realistic when I go near a scale.



Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
11/11/07 7:36 P

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Good Job! Good luck tomorrow and remember that whatever the number is, you worked hard on yourself this week!!

Sandy emoticon


Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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MAZZYR's Photo MAZZYR Posts: 9,144
11/11/07 8:36 A

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This step sure came at the right time... tomorrow is my weigh in date, but of course I got on the scale today too... well I did lose, but not as much as I anticipated. I thought about the scale card I made up and reminded myself to use the number on the scale as a point of information.

I need to read this card before getting on the scale... I can understand how easy it is to sabotage my efforts. I'm pleased that I was able to talk myself down. Funny... I was never aware of the self sabotaging dialogue going on in my head. LOL.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
11/10/07 10:41 P

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Good Idea! That's what Dr. Beck is trying to get us to do -- Think Ahead and Be Prepared!! Good Job!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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MAZZYR's Photo MAZZYR Posts: 9,144
11/10/07 10:14 A

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I read through the posts on this thread and have found them very helpful.

I agree with what the therapist told Momof2 about not attaching a moral judgment to the number on the scale... to use the number as a point of information.

LOL... I am an admitted scaleaholic... so it is very important for me to learn to use the number on the scale as a point of information. However, I'm also aware that for me the scale triggered sabotaging thoughts.

Dr Beck also says "It's important for you to start using the scale as an information tool that provides data you can use to guide your eating."

I think I will make up a card to read before I get on the scale to help keep my expections realistic.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
10/3/07 6:10 P

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Dawn,
If you can weigh yourself alot and have it not bother you, that's great. I need to stay away from the scale; I'm pretty set with my eating.

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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THENEWDAWN's Photo THENEWDAWN Posts: 1,096
10/3/07 5:19 P

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I do find that I am a scaleaholic. When I'm really into weight loss, I weigh in every day, but I find I can get obsessive about it, and weigh in more than once a day.

If I don't weigh in for a while, I get afraid to weigh in, and my weight just spirals up and away... because I ignore the scale, and so I ignore what I eat, and so I ignore the scale, and ignore what I eat.... and on and on and on...

On my way to Diva Dawn!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/19/07 10:24 P

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Mary,
Very Good!! Give yourself credit for keeping your head on straight!!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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PEANUTBUTTER14's Photo PEANUTBUTTER14 Posts: 214
9/19/07 7:18 P

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Hi Sandy,
I'm telling myself just keep at it, your eating good and exercising so the weight will have to come off sooner or later. Check each week and see what the scale says and try to figure out why it is. If I see something I can change then I'll work on that and if not I'm just keeping on. What have I got to lose, only weight.
Mary

 
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PEANUTBUTTER14's Photo PEANUTBUTTER14 Posts: 214
9/19/07 7:15 P

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thanks Mom2Two that is very good advice. I have been doing something right because not losing for 2 weeks would normally end my dieting and it hasn't.
Mary

 
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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/18/07 11:11 P

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Mary,
What things are you going to tell yourself before you weigh-in? Did you read Mom2Two's post about not assigning too much value to a number? Good Advice! I think that sometimes our bodies really want to know we're serious before it lets us lose weight.

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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PEANUTBUTTER14's Photo PEANUTBUTTER14 Posts: 214
9/18/07 6:21 P

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Hi,
I'm afraid of the scale. It gets me upset when I don't lose. I do exactly what the book says you shouldn't do. Before I get on I say in my head that I expect to see a certain weight loss and if I don't see it I get upset. I have not lost weight the last 2 weeks and it has been hard. I finally did what the book suggested and decided to try and see why I didn't lose. I believe I need to watch my volume of food not just calories. So I am working on that. I hope the 3rd week is a charm.
I weigh on Fridays.
Mary

 
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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/16/07 8:19 P

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It's ok to weigh if it doesn't affect you mentally. I just couldn't handle it. I'm an un-scaleaholic! I can be afraid to weigh myself sometimes. I'm getting better at that.

I like what Mom2two's therapist said, too. It shouldn't matter that much to us.

Good stuff!!

Sandy emoticon

Edited by: FINDINGSANDY at: 9/16/2007 (20:21)
Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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THESILVERLADY's Photo THESILVERLADY Posts: 1,407
9/16/07 2:20 P

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Raising my hand acknowledging being a scaleaholic. *grin*

When I'm really working the program, I weigh every morning.

Mom2Two, I found the advice from the therapist relating to attaching a moral judgment to the number to be excellent food for thought.

Just last week a person made the comment "you've lost weight". Sadly, any weight loss is in other parts of my body. Although the scale is the meter used by Doctors and friends, my goal is actually to lose inches through the waist. My body is apple shaped.

Carol Jean

MOM2TWO!'s Photo MOM2TWO! Posts: 218
9/16/07 9:28 A

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This has been a trigger for me in the past, until I had a therapist tell me to stop attaching a moral judgment to the number. To simply look at the number as a point of information, thats it. That has helped me a lot because I too would either be bummed out if it was higher than I wanted or celebrate (w/food) if it was low;which would sabotage the success. I can feel when I have lost weight. Once a week is plenty of times to weigh myself for me now. I used to totally obsess about it though and weigh myself more than once a day.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/16/07 7:22 A

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Today we talk about preparing our minds for weigh-in. This is one place where I would frequently get hung-up in the past. If I feel really skinny and then weigh myself and I haven't lost any (or as much as I thought I should've) I'd get really bummed out and sometimes go off my diet. That sounds really silly now but I did. Even now I don't like to weigh too much. I'm on 2 other Spark Teams which are having challenges and one require that I weigh on Sunday, the other on Wednesday. It's a little too often for me. I'd rather go by how I feel and how I know I've been eating. Body weight fluctuates tooo much.

How about you? Any scaleaholics out there?

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


 current weight: 213.6 
 
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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/8/07 8:46 A

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Tomorrow is the official weigh-in day. Anyone having any sabotaging thoughts?

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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