There was a time when I used to weigh myself 2, maybe 3 times/day. For some strange reason, I believed I could gain or lose a lot of weight at different times, during the SAME day. Then I cut back to once/day. Finally, I stopped weighing myself, except on certain occasions, of which I can't think of any right now. I do remember, thought, that when I weighed myself in the mornings-whatever the number, I still overate. If I gained weight, I'd be sad and I'd eat. If I lost weight, I'd be happy and, yes, I'd eat. It wasn't exactly a win/win (or lose/lose) situation.

What happens, I'm afraid, with folks who weigh themselves too often is that they become confused with the difference between WEIGHT gain and FAT gain; or, conversely, weight loss and fat loss. Let's say I weigh 143 pounds, which occasionally is the truth. If I sit down and drink 16 ounces of iced tea, and then get back on the scale, my weight would be 144 pounds. Now you and I both know I did NOT just put on a pound of FAT. I put on a pound of weight, and as long as my kidneys are healthy, that water weight will be gone within the next day or two.

Sadly, when people weigh themselves on a scale and see the number going up, they pass judgment on themselves. Most of the time, the judgment is an unfavorable one. Let's say someone goes out for a lovely evening of dinner at a new restaurant and tries new foods. Then, for whatever reason, they get up the next morning and decide to weigh themselves. Of course they are going to see a WEIGHT gain-their body hasn't had enough time to breakdown the food, and it still working it's way through their digestive system.

Believe it or not, it takes a long time to gain/lose a pound of fat. When I'm working with clients who have lost, say, 5 pounds in one week, I get concerned. I must explain to them that part of the weight loss is water weight, and the loss won't continue at such a quick rate. What I need them to understand is that the behaviors that led to such a large weight loss probably isn't something they can maintain for a long time (skipping meals, eating excruciatingly small portions). When I see someone losing ½-3/4 of a pound/week, or every two weeks, then I know they are making slow, realistic changes they can live with. This type of loss, which is most likely a fat loss, will stay off. You need to make small changes you can live with for the long term. You MUST be honest with yourself. You must be realistic about the changes you are able to make in order to lose weight.

Don't buy into diets that promise quick weight loss. Try to understand that while the scale shows a loss, it is mostly water loss. You don't make changes that lead to your overeating in the first place-and so the weight will return. You won't be losing fat, which is what you want.

Don't be fooled by numbers on a scale. And don't be fooled by the people that make you unrealistic promises. The fact that diet promoters can convince you buy into their schemes, is-well, a crime.