Ignoring daily scale fluctuations for better motivation

In the past, I’ve weighed in everyday, following the well-worn weigh-in strategy that focuses on becoming immune to the number on the scale as a thing to avoid.

Whilst this was never really a problem for me, dealing with the daily weight fluctuations was. The rational part of my brain absolutely understands that daily changes happen. Even so, I would still take a higher number as a hit to my confidence and motivation.

This happening first thing in the morning could set me up for emotional eating later in the day. The amount of times I’ve found myself rummaging for snacks late on, even when I don’t need them, has been the source of me derailing weight loss efforts many times before.

A different approach to weighing in

This time I’m using a different weigh-in strategy to keep my motivation high.

Every two weeks I weigh in over three days, taking the average across the three. The two weekly interval gives some space for actual weight loss to happen and puts some expectation on that happening. It also means I’m not looking at daily fluctuation.

If something hasn’t changed over two weeks, then the calorie budget I’m on (currently 2,000 calories a day with 150g protein target) is likely too high. Remaining static or gaining weight is a sign to make adjustments.

Alongside this, I’m keeping protein levels high, so that I can see % body fat dropping and % muscle increasing (although likely staying reasonably static in real terms).

Happily, my weight is moving in the right direction now I’m not letting myself explain away a plateau as fluctuation.

Celebrating a non-scale victory

Plus, today, I was able to shift a belt notch – non-scale victory FTW. It’s great to see evidence of things changing that aren’t just about me obsessing over the numbers.

I’d love to hear things that other people have found help as part of this process.