Helpful Hints on Weight & Measures

Hint #1: Weighing Yourself

The ultimate measure—even if you are wary of scales you may find that weighing yourself regularly reduces the fear factor. When comfortable with the goal you're working towards, weigh yourself first thing in the morning, record your weight, and then expect to see some ups and downs. Weigh either weekly or daily during weight loss.  If you see a rather abrupt fluctuation from one day to the next, take some consolation in the fact that it's impossible for body fat to change significantly in the course of 24 hours. It's the so-called water weight that causes day-to-day fluctuations. Your "real" weight is probably the one that appears most often during the week, so be sure to look for weekly and monthly trends.

Hint #2: The 3-pound Alarm

Since losing weight is easy compared to keeping it off, much of the battle is preventing weight gain in the first place. Weigh daily to see that you're staying in your target range, and when weight begins to creep up focus more attention to your food habits and physical activity. Some call this the "3-pound alarm." They know that a 3-pound gain is probably more than water weight. With two or three weeks of focus, they can readily get right back down into their target weight range.

Hint #3: Forget the Quick Fix

You're in the health business for the long haul—a lifetime. So make it your continuous improvement project. Be habitual about watching for trends, make changes thoughtfully, and then measure your results over time to stay on top of things. This is one bottom line that can contribute immeasurably to your sense of wellbeing as well as your level of physical fitness to help you go the distance.

Hint #4: It’s All about Staying Healthy

These are just a few of the measurements that you and your health care team can use to keep you fit as a fiddle. Other factors like age, gender, and existing health conditions also play a part. You can make a difference in your numbers by making positive lifestyle choices regarding food, physical activity, and smoking.

Hint #5: Know Your Numbers AND Your Family History!

One risk factor for heart disease is having a family history of it. If one or more members of your family had a heart attack at an early age (before age 55 for men or 65 for women), you may be at increased risk.