Use Results As Rewards, Not Rewards For Results
Results are the outcomes follow by the consequences of something. You try to lose weight today and it is quite normal for you to step on the weighing machine to see if you are getting good results.
How Often Should You Weigh Yourself
Research shows that weighing yourself more often will give you burden than benefit. This is because your weight number may fluctuate and may not look good all the time, and if you can be easily affected by poor numbers, you can become demoralized and demotivated. So, stop putting much emphasis on the number on the scale, but rather, focus on looking good.
The reason here is simple: Many factors can affect your weight i.e. your muscle mass, body hydration, or even body hormones. The idea here is to keep track of your weight as often as you are comfortable, with the knowledge that the number does not represent everything.
Having that said, there are a few things you must keep in mind as well.
- Try to weigh yourself the same time every day. This will help you to keep track of your numbers accurately over a period.
- Try to avoid weighing after exercise or after a heavy meal. The number will not be accurate.
- Don’t give up just because your weight goes up. See below illustration.
- Though weight will fluctuate, it shouldn’t shoot up or increase constantly.
This is what you will expect to see on your weight journal:
This is what will actually happen:
Tip: Don’t just give up when you don’t love the numbers on certain days of the week or month. Be realistic to know the facts.
How To Leverage On Results To Motivate Yourself?
Given the above, it is quite a challenge if you want to motivate yourself daily. This was what exactly happen to me. On certain days when my number goes up, I felt apathetic and uninterested.
A few weeks after I learned about such fluctuations (the science of weight losing), I started to correct my mentality. Instead of weighing daily, I did it twice a week, or sometimes once a week.
At the end of every week, when I observed the trend that my weight was dropping (even though it fluctuates on certain days), I knew I was seeing results.
Here is the best part: Most people will start to feel satisfied when they see results. They will start to reward themselves with foods, which in most cases, result them in weight losing failures.
I leveraged on my weekly results by using them to set a slightly higher target for myself next week. But this target must be reasonable and gradual. Example, if I lost 1 kg this week, I tried to lose 1.1 kg next week.
The point is, I told myself I must see improvement, though it can be small, but at least there are some improvements. It is the growing results that often make success.
You ought to See Results As Rewards, Not Rewards For Results. Hence, if you see good results, naturally you will hope to see better ones again.