It is not accurate to weigh yourself every day.
Daily change of human body weight 1 ~ 1.5 kg. The factors leading to these changes include whether there is digested food in the stomach and small intestine, urine to be excreted and residues in the large intestine, including sweating and dehydration, and blood dilution after drinking water. So the day's weighing error is very big, and it can't accurately reflect the change of fat at all.
Everyone's life rules are different, and the time for weighing is different. For a single person, it is necessary to weigh himself regularly during weight loss, at the same time every time, such as after getting up, taking a shower or defecating, and the accuracy is less easily affected. Weighing before breakfast is closer to the real weight.
Weighing yourself every day affects your mood.
Because people weigh themselves every day, they unconsciously associate their emotions with the numbers on the weighing scale, and their emotions go up and down, which has a great influence on the metabolic stability of the body. Many dieters feel very painful when they see their weight gain back, or simply hunger strike, overeating, or despair and depression, which brings a lot of unnecessary troubles, but makes it impossible to keep losing weight. People who lose weight are eager for success. In fact, even if you don't eat or drink, the energy consumed is only equivalent to 200 grams of fat. Considering the error range of weighing scale, how can there be obvious changes in one day? The so-called two-day difference of 1 1,000 grams you see is nothing more than the change caused by water and food residues in the stomach.
Find out whether to reduce fat or water.
When a dieter weighs, he may be ecstatic if he finds that he has lost 2 kilograms. If you weigh 2 kilograms, you may be very depressed. But, you know what? This change in quantity is probably a prank of weighing scale. For example, you lose 4 kilograms of water, gain 3 kilograms of fat and lose 1 kilogram of muscle. When you stand on the weighing scale, you will find that you have lost 2 kilograms. At this time, you may feel good, but in fact you have gained 3 kilograms. If you lose 4 kilograms of fat and gain 5 kilograms of water, although weighing scale shows that you have gained 65,438+0 kilograms, which will disappoint you, you have actually lost 4 kilograms of excess fat, which is not a bad result.
People often take the fluctuation of weight as the only reference to lose weight, but they don't know whether to reduce fat or water. Real weight loss should be based on body fat index. Body fat refers to all the fat parts of the body. Burning 1 g of fat usually takes away 1 g of water, so the reason for the rapid weight loss in the early stage of weight loss is the loss of water. But the human body will adjust itself and let the water return to the body, so there is a weight plateau. The plateau period of body fat means that the energy supply and demand of the body reach a stable state, and if it is expected to go downhill, it will need to consume more energy.
So ordinary weighing scale may give you an illusion, and a qualified electronic fat scale can reasonably reflect the weight loss effect.
Once a month is best.
During weight loss, it is not recommended to weigh once a day, but once a week, and make records for comparison. It is best to arrange every time after defecation on weekend morning and before eating. However, we advocate weighing once a month, and women should weigh it in the morning after menstruation, because water retention in the body one week before menstruation will increase their weight 1 ~ 1.5 kg.
In fact, if you don't weigh yourself, there are many direct and effective ways to judge the weight loss effect, such as waist circumference, hip circumference, thigh circumference, abdominal fat thickness, belt buttonhole position and clothes tightness, which are all the goals we really need to pursue.