However, it is not necessary to spend a lot of money to have your fat percentage analysed, as these gadgets can also give the wrong readings. "It is a good idea to buy a good scale that gives reliable results (test any scale you buy by weighing yourself about 4 times in succession – if the scale is inaccurate then it will give you four different readings and you will know not to waste your money). Dietitian Ingrid van Heerden gave her advice on how to make sure the scale is roughly accurate. While it's important not to obsess over the number on the scale, the scale can remain a helpful tool if you are on a weight-loss journey. But remember to stick roughly to the same time every week (preferably in the morning after your first bowel movement) and don't obsess over the scale – only weigh yourself once a week. Because people tend to eat more on the weekends and less during the week, Friday morning is a better time to get on the scale. Also keep in mind that things such as muscle weight and water retention can influence the numbers.Īlso, keep in mind that Monday isn't the best day for a weigh-in. If you're still focused on using the scale, aim to lose a realistic ½ to 1kg a week, to avoid being discouraged. It can be encouraging to notice how a pair of previously too-tight pants can now be done up with ease. Grab a tight pair of pants from your closet and try them on every two weeks, noting any changes. How your clothes fit is an easy way to know if you're dropping kilograms. Use it to track the centimetres around your chest, hips, thighs, calves and upper arms, as well as your middle. Because a large waist circumference puts you at greater risk of diabetes, heart disease and other health problems, you can also chart your progress with a tape measure.
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