Daria Rusakova, a nutritionist, candidate of medical sciences, researcher at the Research Institute of Nutrition of the Russian Academy of Medical Sciences, scientific consultant at the Nutrition and Health clinic, tells how to monitor your weight and how to respond to its fluctuations.
If you are not on a diet
If the lifestyle does not undergo major changes, you do not intend to either lose weight or gain weight, do not unexpectedly engage in hard physical labor and do not (attention, this is important!) Sleep less, then it is enough to weigh yourself once a week. Man is weak. And, having relaxed, you can imperceptibly increase portions and gradually gain excess weight.
By the way, if you sleep less than seven hours a day, then do not even hesitate: you have already increased portions. Well, at least a little.
Weight fluctuations within one kilogram per week are considered the norm, if more, then you should be alert for edema and normal functioning of the kidneys.
Fluctuations are when, after a banquet, the scales showed one kilogram more, and then in a couple of weeks the weight returned to normal. But if you eat one kilogram every week, then these are not fluctuations, but a stable weight gain. Commercials for the summer and you can gain 10 kg.
If you are on a diet
To understand how effective dietary measures and gym sessions are, you need to weigh yourself daily. This allows not only to evaluate the result, but also to adjust the calorie content of meals and the level of physical activity depending on the number on the scales. Reducing weight and stabilizing it at the desired figure is a long-term work, self-control is very important. People who weigh themselves daily achieve the desired result in half the time than those who stand on the scale a couple of times a week.
What to weigh
For daily measurements, the most common scales are suitable. But if you are on a diet, once a month it makes sense to stand on special professional scales that can assess not only the total mass, but also the composition of the body: the amount of fluid, fat, muscle and water. This allows you to understand how correctly and safely for health the process of weight loss is going on – you are losing fat or muscle. You can buy this gadget and weigh yourself at home, but, as a rule, such options are available in gyms and clinics – once a month, go in and check yourself.
How to weigh yourself correctly
You need to weigh yourself strictly in the morning after the toilet and always on an empty stomach. Some are weighed before meals, after meals, before the toilet and after the toilet – this is already an unhealthy interest in one’s own body. Naturally, food, drink and physiological functions have a certain mass … But if you are so afraid of overeating, then it is wiser to weigh the food BEFORE you load it into yourself.
Why weigh food
When obese patients come to see me, most tell me what kind of healthy food they eat. And when we evaluate the quantity and range of products, we get a huge calorie content due to large portions! If you weigh portions, then it will immediately become clear to you where the extra pounds come from.
How to weigh yourself with PMS
We behave in the same way as on ordinary days, but do not panic when the weight fluctuates in the “bad” direction. Usually, extra pounds against the background of PMS and menstruation are due to fluid retention in the body, which then goes away by itself. However, you should not justify all your food failures with premenstrual syndrome: weigh food so that it does not accidentally turn out to be more than on ordinary days. And limit your intake of simple carbohydrates, alcohol, and salty foods.
What to do with the received numbers
They must be fixed – on paper, on the phone using graphs, on the computer. It is impossible to keep all the numbers in your head, but dynamics is important to us. At the same time, you should keep a food diary – this is a fairly old, but effective method, it helps to realize what and how much you eat, what nutritional errors you allow, how this affects weight fluctuations. In order to record physical activity, it is most convenient to use a pedometer. All three graphs: weight changes, nutrition changes and a physical activity diary must be compared, then it will become clear to you that there are no accidents – solid patterns.