Are you scale-phobic?

Gentlemen,

I want to appeal to a less emotional and more rationale side of you today, OK? So, do me a favor and check your emotions at the door--thanks.

I know that many of you can identify with the idea of being scale-phobic. Surely you've experienced the sweaty palms of anticipation smacking against your belly as you steady yourself on the scale? Society would have us to believe that women are the only ones who dread getting on the scale, but this simply ain't true. Many men, especially those with dunlap disease, deplore the thought of having to be weighed when going for a physical.

Fellas, don't worry about how you've reacted in the past about the scale because today's a new day, and you're going to approach this with a different mind set this time. Yes, the scale can help to feed that negative voice of doubt you hear inside as you start on yet another weight loss journey; however, that's just one way of looking at it. You can also view it as simply one tool you'll use on your journey to determine if you're program is giving you measurable results.

As, I've said, there's no room to be emotional about the scale anymore because you're using your fear of the scale as a crutch to not be accountable to yourself. Listen, I weigh myself everyday; yes, I really do because how else will I get to know how my bodyweight fluctuates on a daily basis? How else will I hold myself accountable for pigging out (read: eating too many calories) on nuts and the ensuing, and inevitable, water weight gain that occurs? The scale, in many respects, keeps you honest and accountable.

Guys, if you don't have one, go out and get yourself a nice digital scale. Also, pick up a simple day planner to record your daily weight as you're on this journey. OK, I know that pen and paper sounds so 80s, so for the computer addicts you may consider using fitday or fittracker, which is an online diet journal with many free tools; however, before you start weighing yourself daily, I have some practical tips for you:

• your body weight fluctuates 1-5 lbs on a daily basis because of fluid retention. So, if you weigh 285 on Monday and 289 the next day, don't freak out and think that you've gained 4 lbs of fat because you haven't. It's OK, just keep following your program and recording your weight because you'll start to see that that the gaps will start to shift downward.
  
  
• to account for these fluctuations, determine your bodyweight on a weekly basis. Basically, weigh yourself everyday, add up a week's worth, and divide it by seven to get your weekly average. I would calculate my average weight each Saturday after I weighed myself. Do this for every week of the month, and then average the weeks out to get your monthly average.
  
  
• view the scale not as an enemy but as a valuable ally, companion, and tool on your weight loss journey. Along with a tape measure, body fat calipers, your clothes, and bathroom mirror, your scale is but one tool that will help you determine if your program is giving you the results you want.
  
  
• this is a methodical process and not an emotional one. View weighing yourself as emotional as you would watching paint dry on a door. Instead of being emotional, learn from the process. You'll start to get to know how your body reacts to certain nutritional situations (bottomless bowl night at the local Italian restaurant), stressful events (wifey wasn't working late after all), exercising, etc. In addition, you'll begin to see just how much control you actually have over your bodyweight.

No more lying, no more guesstimating, and no more fear! Go, get on the scale and write down the three numbers in your planner, close the planner, and move on with your day without giving how much you weighed a second thought. If you're too large to use a regular scale, go and find a place that would have a freight scale or go to your nearest recycling center. Approach that scale no differently.

Finally, be patient; it's going to take at least two to three months before things really become interesting, as you'll have more numbers to compare and contrast. The less emotional you are, the more enjoyable recording and charting your weight loss will be.