That's Fit

The scale can be a good measure for maintaining weight. It works for me -- mostly. When I see my numbers creeping up, like I did recently (135 was morphing into more like 139), I know I need to tweak something. My scale keeps me in check. It keeps me honest. It keeps me right where I want to be. It also can mess with my head, which is why the scale can be a true diet derailer.

Trainer Bob Greene tells Prevention magazine about scales and dieting: "If I could steal your scale, I would. You get one initial weigh-in, and then it's mine for the next month of weight loss. Because I know you'll decide if you've been 'good' or 'bad' based on what it says, and that's not fair to you." Weight loss isn't always predictable. You may gain before you lose, says Greene, and you may not lose every week. Want a tough time as you begin your diet? Then get a scale. It will make you crazy.

But don't scales promote weight loss? Sure, they can. According to one study of more than 3,000 people in weight loss and weight maintenance programs conducted by researchers at the University of Minnesota, daily weighing is an effective strategy. Here's where it goes wrong, says iVillage: "When it leads to negative emotions, an 'I'll never succeed' attitude, or a rush toward jelly donuts to soothe injured feelings." Sometimes, people get caught in disordered eating while weighing themselves compulsively and obsessing over every small weight fluctuation.

Feeling trapped by your scale? Get rid of it. Or try these five iVillage strategies for ensuring you don't become a slave to your numbers.

• What will you do with what your scale tells you? If losing weight makes you feel like celebrating with a piece of gooey chocolate cake or a spike in weight sends you into a Little Debbie depression, your scale may be better off in the trash. If weighing yourself doesn't adversely affect your eating and exercise habits, by all means -- use the thing.

• Weigh yourself first thing in the morning -- and that's it. Weighing after each meal, after exercise, or after you've overeaten to see how much damage you've done is ineffective, dangerous even.

• Realize most scales are inaccurate. Don't rely on numbers too much. Look for trends instead. Do you generally fall within a three-pound weight range. Good enough. And guess what? No one knows, or cares, exactly what you weigh. Be flexible with yourself.
  
  
• Be OK with fluctuations. Weight fluctuates due to hydration and menstrual cycles. Just because your numbers are up doesn't mean you're getting fat.
  
  
• Embrace other weight control strategies. Keep a food journal or an exercise diary, gauge your weight according to how your pants fit, and think about how you feel in your skin.