You need to know How to use a Weighing Scale because it can be your best friend or your worst enemy when you’re attempting to lose weight. You rely on its accuracy, especially when it shows weight loss.
You depend on its reading to alert you to necessary changes you may need to make in your routine. A number of variables factor into the number your weight scale displays, all of which are controlled by you. To achieve the most accurate reading, you simply need to know how to use your scale properly. 🙂
Purchase a quality scale within your budget
There are a variety of bathroom and home scales that you can purchase. Some will be relatively inexpensive, where others will cost a significant amount more.
- Choose a quality scale that still fits in with your budget. You want a scale that will last for several years and be able to maintain its calibration. In addition, digital scales are thought to be superior to mechanical scales as these are fragile and more inaccurate.
- Many quality digital scales are accurate within 1 pound anywhere between 97-100% of the time. Older-model spring and dial scales may be accurate as little as 13% of the time.
- You may even want to consider a newer-model digital scales which can measure body fat and even track weight loss.
Calibrate your scale
This ensures the reading you receive is an accurate one. Analog scales come equipped with either a dial or knob located at their base. Over time, your scale may lose its accuracy. It’s normal after many times of weighing or being moved around. Check it regularly to make sure the results you’re receiving are accurate
- Check your scale’s accuracy by putting an item with a reliable known weight (like a dumbbell or a bag of flour or sugar) on it. Check the reading you get and make any adjustments as needed.
- Refer to your owner’s manual to calibrate your scale regularly.
- Many digital scales always have a “calibration feature” which can help you accurately calibrate your scale.
Place the scale on a hard surface:
Most scales will come with directions that will say where the best place is to put your scale. Make sure to follow the manufacturer’s advice.
Placing your scale on carpet can cause the scale to read your weight as 10% heavier! The bathroom or kitchen is usually a good place for an at-home scale.
Make sure the scale is lying level. A scale that tilts or sits unevenly will not read your weight accurately.
When preparing to weigh yourself, place your scale on a hard surface, such as a tile floor. Using your bathroom scale on a carpeted surface may cause an inaccurate reading because of interference from the fibers of the carpet: They act as a spring, causing the foot pads of your scale to be less sensitive to your weight. 🙂
Use on a level surface
Placing your weight scale on a level surface also helps ensure an accurate reading. Using your scale on an uneven surface can result in a disturbance of its calibration and, thus, an inaccurate reading.
Keep it personal
Over time, the springs in your scale will become worn from use; the more you or anyone else uses it, the more quickly this will occur, leading to inaccurate readings. To combat this, be sure to use the same scale each time you check your weight. Make it known to your family that it is your scale and is for your use only.
Use it in the morning
Eating and drinking through the day causes a variation in your weight, making it appear as though you have gained. Therefore, it is always better to use your scale first thing in the morning, before you have consumed anything.
Wait for digital scales
If you own a digital scale, there will be a button located on the base. Press this button once and wait for the display to show zero. Some may flash the number zero two or three times; wait for a constant zero to display itself before stepping on your scale.
Weigh yourself weekly
Research suggests that weighing yourself every day may help contribute to weight loss and even long-term weight maintenance
- Weigh yourself at the same time every day (preferably in the morning) for the best results. In addition, try to be wearing the same thing whenever you weigh in for an accurate trend.
- Weigh yourself in the morning for best results. Weigh in after you’ve emptied your bladder and before you’ve had breakfast to eliminate as many variables as possible.
- Avoid weighing yourself daily. It’s normal to have day to day fluctuations in weight and this method doesn’t give you an accurate indicator of a weight trend. This may become discouraging if you notice unwanted weight fluctuations
Use a chart to track your progress
If you’re interested in gaining or losing weight, tracking your weight over time can help you meet your goal;
- If ink and paper are your thing, you can make a poster to track your numbers. Or you can use one of the many mobile apps and websites to help you track your weight loss.
- Even if you want to maintain your weight, getting on the scale and recording your weight is a good idea. You’ll be able to see any unwanted weight gains or losses and be able to change your lifestyle as needed