The Scale
is not
your enemy.

Consistently tracking food and weight requires a great deal of effort, patience, discipline, and can frequently feel emotionally painful and frustrating.

A lack of awareness and general ignorance of the ongoing amounts of our caloric intake, and of our resulting scale weight can sometimes bring temporary “peace of mind and self-acceptance”.

Many of us would like to be able to believe the commonly held Fantasy that a person (even if severely obese, or reduced-obese) can trust the urges and needs of their body to guide them in their eating choices. 

The problem with this Myth is that the body will guide us where it wants to go.  There is clear and convincing evidence, from scientific research, and from experiential dieting results,  that an obese body wants to stay fat, and a reduced-obese body wants all of its lost fat returned as soon as possible.

Successful weight-loss or maintenance of weight-loss generally takes an ongoing Awareness of one’s eating Behaviors and the Results of those eating Behaviors.

It requires consistently following SOME METHOD of conscious eating Behavior that restricts calories to an amount which is the same-or-less as the amount used by that individual body. ....Together with a consistent and precise METHOD of measuring the ongoing weight Results of that eating Behavior.

How do you figure out how much you weigh? Be careful not to fall into the trap of weighing yourself weekly, because it’s just not enough data for you to know what’s really happening. Weigh yourself every morning, but ignore the number that comes up on the scales. Instead take the average of the last seven days (preferably ten or fourteen), and after several weeks look at how that average is changing over time. That’s where the real truth lies.

Daily Self-Weighing to Control Body Weight in Adults: 
A Critical Review of the Literature
Carly R. Pacanowski, Fredrik C. Bertz, and David A. Levitsky

"Published data appears to strongly suggest that people who weigh themselves frequently lose more weight and can maintain their reduced weight longer than people who do not weigh themselves frequently."

"Although we must be vigilant of possible negative side effects of frequent self-weighing on restrained eaters and people who might be vulnerable to eating disorders, the data, so far, does not present a cogent argument for daily se...

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