Weigh To Go!

When you first start your weight-loss journey, you may find yourself intently focused on how much weight you are losing each week. Some people feel happy or sad depending on whether the scales go up or down. This is understandable, since as well as trying to become healthier and more fit, you are trying really hard to lose those extra kilos.

However, allowing your emotions to become attached to weight changes is not wise. Everyone loses weight at different rates - some weeks you might lose 1 kg, other weeks you might not lose any. Remember that your journey is about evolving your lifestyle to a healthier and more active one, rather than aiming to drop a few quick kilos. Consider your progress over a period of time, rather than concentrating on day-to-day changes.

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How fast will I lose weight?

The rate at which you lose weight is a personal thing and depends on many factors. A safe level of weight loss is between 0.5 to 1 kg per week. You may find that you drop weight quickly when you first start out, as you are losing retained fluid.

If you are finding your weight-loss journey hard going, you might want to consider these tips:

Are you sticking to the calorie allowance recommended by CalorieKing? Eating more calories than your body needs will lead to weight gain.
Are you eating enough calories? Eating too little can actually slow down your weight loss, as your body will store fat when it senses a "calorie drought".
Are you exercising? Remember, even just a little exercise each day is better than none!
For women, hormonal changes can make you retain fluid and may make it seem like you have gained weight.
Are you drinking enough fluid? It might seem backwards, but drinking sufficient fluids actually helps flush out water that your body is retaining. Sodium (salt) can also make you retain fluid, and drinking lots of water will help carry sodium out of your body.

How often should I weigh myself?

Although it is tempting to jump on the scales every day, it is recommended that you only weigh in once a week or less, and chart your progress over time. Weighing yourself every day will just show normal day-to-day fluctuations, as a result of fluid retention, hormonal changes and sodium intake.

The most accurate time to weigh yourself is first thing in the morning before eating, as your weight can fluctuate over the day. Use your scales on an even floor and remember to 'zero' them before stepping on.

Are there other measures of success?

Increased fitness is a great achievement

As well as tracking weight, there are many other measures of success, including:

Decrease in body measurements, such as chest, waist, hips and thighs
Improvement in cholesterol levels
Decrease in blood pressure
Improvements in glucose levels
Better-fitting clothes
Having more energy
Feeling positive and full of vitality
Increase in fitness level

All of these indicators are as just as important as the kilos you are losing. Benefits in any of these areas are a great achievement, and you should feel very proud of yourself!