[fusion_builder_container background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][fusion_text][fusion_dropcap color=”#00205b” boxed=”yes” boxed_radius=”8px” class=”” id=””]W[/fusion_dropcap]ell I made it through my first week! I lost 10.4 pounds and my BMI dropped by two points. For the past week I have been motivated each morning by stepping on the scale to check how much weight melted away. It has been very encouraging. Unfortunately, a large portion of this initial, rapid weight loss is fluid and not body fat, but that doesn’t keep me from smiling when I see the numbers. Do you think if I stick to my food plan I will lose another 120 pounds over the next 12 weeks? Uh-uh, we all know it doesn’t work that way. Over time the rate of weight loss always shrinks. My rate of loss has already started to slow. I will probably settle in at three to five pounds of loss per week, which is awesome, but not as thrilling as ten!

This simple fact leads me to an observation; I will need to find my daily motivation elsewhere… The scale is NOT going to continue being so cooperative. The morning that I step on that scale and the number gets bigger is coming, and I need to be prepared for it, or run the risk of getting knocked off of my plan. That’s the problem with worshipping the almighty scale. It’s too one dimensional. Our weight doesn’t differentiate between body fat, bone, muscle, connective tissues, organs, and fluids that comprise our physical body. Weight (body mass) is useful, but not as a single snapshot in time. It becomes useful with additional weight measurements which allow us to draw a picture of changes over time. This is one of the reasons many health professionals recommend that you don’t weigh yourself every day, but rather only weigh yourself weekly.

I know from past experience that I just can’t stop myself from stepping on the scale each morning after brushing my teeth. I’ve tried, but it’s an obsession. So, in order to smooth out the ups and downs of my weight fluctuation, I made a spreadsheet on my computer that I use to record my measurements. It calculates a ten-day moving average that smoothes out the weight loss curve so I can focus on the weight trend and not the individual peaks and valleys. Take a look at these screen shots to see the difference…

Line Graph Representing Daily Weights

Actual Daily Weights

Line Graph Representing Average Weights

Ten Day Average Weights

It’s pretty easy to see how using a ten day average smooths out the line. However, it doesn’t completely eliminate the irritation I feel when I gain weight from one day to the next, even though I followed my plan to the letter! This is just a fact of biology that we all need to accept. If you can’t deal with that frustration, you are better off weighing yourself weekly. On the other hand, if you are like me and feel compelled to weigh yourself daily, using the moving average will help you keep your perspective. To me, the accountability of daily weight records helps me remain committed to my food plan.

I am happy with my progress so far, and I am looking forward to the weeks to come. Not because I am a dieting masochist, but because I know overcoming the challenges will be worth effort!

Let me know how you use your scale to gauge your progress, and let me know if you’d like a copy of my weight tracker spreadsheet to calculate your weight as a ten-day moving average. Please leave your comments below…

This article was originally published as part of a series at Health-e-Thoughts.com (February 16, 2015)

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