How to use the scale correctly and when to weigh it properly, in fact, many people do not know

To ask the small partners who are keen on body management or weight loss, what is the most inseparable?

Definitely a scale!

Scales are an indispensable tool

For small partners who pay attention to body management, it is like a mirror, always supervising and reminding themselves to manage their bodies

For small partners who lose weight, it is more like a "double-edged sword": seeing the numbers on the scale continue to decline, the heart will gush with joy; Seeing that the weight is in a stagnant period, there is an urge

How to use the scale correctly and when to weigh it properly, in fact, many people do not know

Need to weigh regularly?

Scales can record weight over different time periods, helping people understand their weight and adjust their daily activities

However, people's weight changes repeatedly throughout the day, and most of the weight changes depend on the intake and discharge of water, and cannot be fully reflected in changes in

If you weigh yourself every day, you may find that the change in weight is small, which may affect the motivation to

Therefore, it is recommended to weigh yourself

Image credit: 123RF

How to measure weight correctly?

Weighing is not about the frequency of weighing, but about establishing uniform weighing criteria: choosing the same time, the same place, wearing the same clothes or not wearing clothes at all, so that the data are more representative

For example, if you weigh once a week, choose the same day of the week to weigh

In addition, it is recommended to measure the weight

Some studies suggest that it is possible to weigh on Wednesdays, because weight can fluctuate throughout the week due to lifestyle habits and other reasons

Of course, it can also be determined according to your own habits, and you don't have to stick to Wednesday

Many people like to weigh on Fridays because they have a fixed schedule (diet/exercise plan) every week, and It is also feasible

If you don't see any effect, you need to make appropriate adjustments to your current weight loss plan and strictly manage your diet, exercise, and routine

Image credit: 123RF

Causes of possible sudden weight gain

Generally speaking, if the diet and bowel movements are normal, the weight will be in a relatively balanced state
.
But occasionally, for some reason, the weight may suddenly rise
.

A large amount of water remains in the body, which is the main reason for
the significant increase in weight.

If there is a lot of water in the body, it may be the following factors:

Intake of foods high in sodium;

drinking alcohol;

Travel, including flying or long-distance driving;

Having premenstrual syndrome (PMS) or menstrual periods in women comes
.

If there is no obvious reason, but a large amount of water is retained in the body, you need to see a doctor
.

Maybe sometimes, you don't overeat, and your weight suddenly rises
.

In this case, you have to think about when the last row was, maybe it is
constipation.
Constipation is also a major cause
of weight gain.

In order to avoid such problems, in the daily diet, it is necessary to eat more foods rich in dietary fiber, ensure adequate drinking water, and also carry out moderate exercise, so that the intestines can achieve efficient operation and the weight will be maintained normally
.

What should I do if I encounter a weight bottleneck period?

Even if good eating habits are established, people who are keen on sports will encounter bottlenecks in
weight loss.

Of course, if you are losing weight, exercising hard, adjusting your diet, even if your weight rises temporarily, there is no need to panic too much
.

Because weight is only a reference data, weight gain does not mean that you have gained weight, because you have to synthesize multiple indicators (BMI, body fat rate, waist-to-hip ratio) to determine
.

Image credit: 123RF

Determination of overweight or obesity:

Based on the BMI (square of height/weight), the criteria for determining an adult being overweight or obese are:

24.
0kg/m2≤BMI

BMI≥ 28.
0kg/m2 is obese
.

Cardiidal obesity can be determined by waist circumference, with a male waist circumference of≥ 90 cm and a female waist circumference of ≥ 85 cm as adult cardioid obesity
.
Visceral obesity is defined as: the body composition test results suggest that the visceral fat area > 100 cm2
.

In addition, you can also roughly estimate whether you have reached a healthy weight
based on the effect of wearing clothes.

For example, when weighing, it is found that the weight has not been lost much, but the waist of the jeans and pants that I usually wear is loose, more fitted, and it looks better, which means that the body is changing, the amount of body fat in the body is reduced, and the body fat rate is reduced
.