Tracking Your Weight

Overview

Tracking your weight is the most direct and accurate way to know if you are gaining weight, losing weight or maintaining your weight. How you feel about your weight once you get on the scale depends on what you are trying to achieve. If you want to lose weight, of course you will be happy to see the numbers go down. On the other hand, the last thing you want is to see the numbers climb. Don’t let fear of what the scale might show keep you from weighing yourself regularly. The best way to know if your weight loss program is working for you is to check your weight as often as possible without becoming obsessive about it.

What the Numbers on the Scale Mean

1. Tracking your weight will tell you if you are gaining weight, losing weight or maintaining your weight. The results are generally an indication of whether or not your diet is working for you. If you want to lose weight, the scale should reflect this. If you are losing an average of 2 to 3 pounds a week, you should feel pretty good about the results. At this rate you can lose 8 pounds or more a month without going on a dangerously low-calorie diet. 
2. If the scale indicates that you are gaining weight, you need to take an objective look at what you are eating as well as how much. You also need to look at your exercise routine to see if there is anything else that you can do to burn more calories. DO NOT IGNORE THE CHANGES ON THE SCALE IF THE NUMBERS KEEP CLIMBING.
3. If you are exercising a lot, you could be building muscle while losing fat, but you might not know that from the numbers on the scale. Since muscle weighs more than fat, you might not see much change in your weight; you might even see the numbers go up slightly. Don’t panic if this happens. A good way to find out if you are losing fat is to measure your waistline. It should be shrinking even if the scale shows otherwise..

Tips for Weighing Yourself

1. Weigh yourself at the same time each day (or at whatever intervals you weigh yourself.)
2. Weigh yourself in the same amount of clothing each time. The best time to weigh is upon awakening and just before jumping in the shower. After voiding and having a bowel movement in the morning is also a good idea.
3. If you prefer to weigh yourself at night, do so at the same time every evening.
4. Use the same scale to weigh to weigh yourself each time. Scales are not always calibrated equally; therefore you might get one reading on one and a totally different reading on another. This is especially true if you weigh yourself on the scale in a supermarket or other business. Even the scale in your doctor’s office could give you a different reading from what you see on your home scale.
5. Keep track of your weight. Whether you use a formal chart (preferred) or just jot the date, time and your weight down on a piece of paper is not critical. What is important is that you write down the information promptly and regularly. Keep it in a secure place where you can access it to track the changes in your weight..

What to Do Next

1. Track your weight at least once a week (more or less frequently, if desired). This is a personal choice, but don't do it too often if you get stressed out when the results are not in your favor. At the same time, don't weight yourself so infrequently that the results, which may fluctuate from time to time, are of little value to you.
2. Make changes to your diet and exercise program, as needed. Keeping a record of your food intake and exercise on a regular basis will help you do this better.
3. If you reach a plateau, don't panic. Relax for a few days, then switch your diet and exercise routine around a bit. You may need to make changes in the types of foods and or the amount you eat. You will need to make changes in your exercise routine, as well.
4. Talk to a registered dietitian or someone who can support your effort and help you to reach your goal.

7 Quick Tips for Getting Your Child to Eat More Vegetables

Children choose foods, not based on the nutritional goodness or health benefits that foods provide. Rather, they are guided by their taste buds. But that’s not all. Habit plays a major role in what children like and what they do not like. And habits are developed early.

Unfortunately, children are exposed to high sugar, high fat and high sodium (salt) foods so early in life that they never learn to enjoy the natural goodness of foods without these added ingredients. The end result is a child who likes all the “wrong” foods and who may refuse to eat the “right” foods.

Parents know that vegetables are loaded with vitamins, minerals and other vital compounds that promote healthy growth and development. But, getting children to eat their vegetables could prove to be quite challenging, to the point of frustration.

So, short of throwing in the towel, what can parents do to make sure that their children eat their vegetables?

Here are a few ideas:

1. Make vegetables a regular part of every meal. This will get children to accept vegetables as a normal part of the course and get them comfortable with these foods on their plate.

2. Serve up a variety of colorful vegetables. Kids like colors, so use colorful vegetables to tweak their curiosity about the foods on their plate.

3. Serve small portions, particularly when you are introducing a new vegetable for the first time. Seeing too much food on the plate could have the child feeling overwhelmed, perhaps even feeling like he might be punished if he doesn’t eat all. Serving smaller portions will help to remove the fear.

4. Allow the child to have seconds if he wants, while teaching him to control portions.

5. Disguise vegetables by adding them to soups, salads, casserole, gravies, pasta sauce and other dishes where they can be hidden. Chop, mash or grate the vegetables if necessary, but be careful not to overwhelm the dish with the vegetables so that the taste si overpowering that the child refuses to eat it. Gradually, increase the visibility of the vegetables as the child develops the taste or outgrows the resistance to them.

6. Be a good role model. If your child sees you eating your vegetables, he is more likely to do the same.

7. As soon as your child is old enough, involve him in doing fun things to peak his interest in vegetables and motivate him to want to at least try new ones. Be creative.

About the Author

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in teaching, counseling, training, project development and writing. Dr. Carter earned her PhD in nutrition from the University of California, Berkeley and is currently President & CEO of CHANA Project, the Child Health and Nutrition Access Project. 

Copyright 2010 (c) Dorene E. Carter, PhD, RD. All rights reserved. Unauthorized copying or reprinting in any manner or form is strictly prohibited.
The information provided herein is for education and information services only and is not intended as a substitute for proper, personalized medical attention.