As the unofficial queen of plateaus, I can tell you this: Ditch the Scale. Put it outside in the garage and leave it there for a few weeks. Switch up your routine somewhat. Do more weights, do less cardio or vice versa. Eat breakfast for dinner. Just do something different.
I recently bought a food scale because I was having a hard time knowing what is considered a reasonable portion. I use it pretty much every day! I have found it very helpful because often times, we may think that we're eating the "right" amount of food but are usually over indulging. I use the scale to measure my nuts, fruits, rice/quinoa before eating.
Take a front, side & back picture once a week. Try & stay in the same pose & place but change your clothes around! Name each photo with week & weight.
Although most experts say to weigh yourself once a week, I weigh myself everyday. it keeps me on track and I can by tracking my food intake on Sparkpeople, I can analyze what works and what doesn't. How the food and calories affect my weight on a day to day basis.
I stopped using my scale... Seems in my head I always want it and expect it to be more weight loss then it is. I had to stop weighing in so often. Now instead I see my pants getting smaller and it keeps me from being so hard on myself or giving up when it's not what I wanted to see...
Weigh and measure everything that you cook and eat! Most of us suffer from proportion distortion and underestimate what we eat.
I've found that relying solely on the scale is not the best way to know if you're losing weight. That's why I say that it's all in the jeans! Yup! I'm happier now knowing that a pair of tight jeans are now fitting me loosely than what the numbers on the scale read!
If you need extra help being accountable over the weekend, schedule your weekly weigh-in for Monday morning. Knowing that you'll step on the scale at the start of the week can help you to stay accountable and be more aware of your weekend choices.
I have always had a problem weighing myself daily. I know it isn't healthy but I have finally found the solution. I put a sticky note on the dial that has my goal weight on it. Every morning I get on the scale and I always weigh my goal weight. I celebrate reaching my weight loss goal and notice the changes in my body that I might not notice if I paid attention to my actual weight. Then once a week I peel back the sticky note and weigh myself for noting my progress on SP.
If you're tracking your weight with a small "stand on it and look down at the numbered dial"-style scale, put that scale in the exact same spot on the floor each time you weigh yourself, because the scale's reading can CHANGE based on how flat, even, textured or tilted the ground underneath it is.
A lot of people I've talked to say that the best time to weigh yourself is in the morning after you've used the bathroom. If you weigh yourself then, you won't have the added weight of food and water weight. You'll also have a better idea of your real weight loss if you weigh yourself at the same time every day since your weight does fluctuate throughout the day!
Weighing ourselves is important on the the weightloss journey. Often times, the scale takes control of our life and we lose focus of why we are trying to lose weight. Losing weight is more than seeing a certain a certain number on the scale or wearing a certain size. Losing wieght is about being the best you that you can be.
Take a photo of your scale each time you weigh in.
If you find yourself relying too much on what the scale says (and weighing yourself too often), put it away in a closet and get it out only once a week. This will give you time to think twice before weighing in.
Keep your reason for being on SP in focus. Are you here to become healthier or skinnier? Contrary to popular belief not everything skinny is healthy.
I used to get so frustrated measuring messy foods like peanut butter in measuring spoons to be sure I didn't overeat. Now, I put the jar on the food scale and zero (tare) it out. As I take PB out of the jar, the scale shows a negative number of grams or ounces that gets larger as I take more out of the jar. Result? I can take a precise serving right out of the jar and put it directly on my bread without the use of measuring spoons. I get every gram I'm entitled to! (click title for more)
I used to do this to "keep myself in check", but it really isn't necessary. Weigh once a week or even once a month or not at all. You can just go by how your pants feel. The number on the scale really stresses me out, so it is best for me not to dwell on it too much. Lately, I can see my stomach getting smaller. I don't need to be validated by the scale.
Surprisingly, weighing myself every day has made me less stressed about the ups and downs of weight loss. Seeing how weight fluctuates day-to-day lets me see long-term trends rather than putting all my hard work (and self-worth!) to the test in only one weekly weigh-in.
Want to weigh less on weigh-in? First, eat at a reasonable time at night like 5-6PM, especially a low cal dinner like a piece of fish or meat & a small salad, & don't eat after that. Take an evening walk or do your exercising after dinner. In the morning, weigh yourself as soon as you get up, & naked.
When the scale isn't moving, but you are doing everything right, think of how you have changed, inside and out, by measuring your progress using something other than the scale - body definition, clothes sizes, attitude, playfulness, fitness, whatever works for you!
While health is important, remember to not base your self worth on that number the scale reflects. You can be beautiful but ugly on the inside. Real beauty comes from within and radiates out. Sometimes it takes a second look, but those who aren't willing aren't people you want around you anyways!