How to weigh yourself well

February 24, 2020

It is important to know how to weigh yourself properly in order to obtain a reliable result. By proceeding regularly in the same way, you can follow the real evolution of your weight.

Body mass

Human body mass is a measure of a person's weight, which is calculated in kilograms.

Genetic and environmental factors can influence human body mass and cause it to vary constantly. Human body mass meets standards based on averages and different by age and gender.

Human body mass consists of the masses of bones, muscles, fats, viscera, blood, tissue and other organic substances.

Weighing scales allow you to know your weight, BMI, fat, water, muscle and bone mass

How to weigh yourself well?

Weighing yourself once a week is more than enough. Water variations and hormonal cycles can vary the weight from one day to another but not over a week. So there is no point in weighing yourself every day, let alone morning and evening!

Weigh yourself in the morning, on an empty stomach, and on the same scale.

Also don't forget that the scale will only tell you your overall weight, which is why take your measurements to actually observe your weight gain / loss.

The 9 Don'ts …

Weigh on Monday

It is advisable to weigh yourself on Friday morning rather than Monday. Indeed, most people have a food discipline during the week and relax during the weekend. If they are successful in controlling their calorie intake, their weight is likely to be low on Friday.

This strategy can really help you stay the course over the weekend. But if you do deviations during the weekend, then your weight may well be at its maximum on Monday morning and it will be too late.

Weigh yourself with different scales

There can often be differences between two scales, for a better comparison, always weigh yourself with the same scale!

Weigh the full bladder

Weigh yourself after peeing. Did you know that your bladder can store up to 600 ml of urine? Weighing your full bladder will therefore add weight to the meter, thereby distorting your actual weight.

Weigh yourself in shoes and clothes

Take your shoes off when you weigh yourself since they add weight to your actual weight, which skews the result displayed on your scale.

Likewise, remove any other superfluous clothing, weigh yourself in underwear.

Weigh yourself at different times of the day

Whether you decide to lose a few pounds or just to keep an eye on your bodyweight, you should always weigh yourself under the same conditions. For example: in the morning, naked, before breakfast and on the same scale.

Use a scale placed on a carpet

Scales are designed to rest on a hard surface, such as parquet or tile. If you install it on a carpet or carpet, it will not be very stable and the result could be inaccurate.

Use a scale that is not efficient

If you want to weigh yourself at health home, invest in a scale worthy of the name. On ABsmarthealth.com, we only offer models that have been rigorously selected by our pharmacist.

Focus only on your weight and not on your body composition

Remember that what the scale means is just your weight. What matters most is your body composition. A very muscular person can be considered overweight if we stick to standard curves. But body analysis would most likely reveal the correct body fat percentage and reasonable weight. Conversely, a thin but "fat" person can display a reasonable weight in standard curves when their body fat percentage is too high.

Let her weight on the scale affect her mood for the rest of the day

If you are disappointed with the result on the scale, don't let it ruin your day. Remember that the moment when you weigh yourself is only an instant in your day. And just like your blood pressure or your cholesterol level, this is just a number that tells you where you are … It is not a judgment of who you really are.

Keep track of your weight, but don't judge your progress solely by what the balance tells you. Ultimately, the good habits that you will have adopted on a daily basis will help you get closer to your goal. So focus on the positive changes you are making in your life and let your weight take care of itself, even if your weight is stagnating.

Body mass index

The body mass index (BMI) is a more reliable indicator than weight to assess your build.

The body mass index is an index used to assess the health risks associated with being overweight or thin. Because weight alone is not enough to diagnose obesity, overweight or excessive thinness: it is different from weighing 95 kg if you are 1.40m or 1.90m.

The body mass index (validated by the WHO) is calculated by dividing the weight by the size squared (Weight in kg / (Height in m x Height in m)).Through studies, thresholds were then established to assess areas at risk, particularly for cardiovascular disease.

BMI is a reliable method for adult women and men ages 16 to 70, but cannot be used as is for pregnant or breastfeeding women, seniors, endurance athletes, or the very muscular.

BMI can also be calculated using smart health connected or smart scales.

BMI diagnosis

BMI <18.5 kg / m²: underweight (thinness)

Your weight seems too low compared to your height. This low body mass index (BMI) may be the consequence of a pathology, but itself can expose to a certain number of risks for your health (deficiencies, anemia, osteoporosis …). Talk to your doctor. He can find the cause of this thinness and advise you.

18.5

Your weight is adapted to your height. Keep your eating habits to maintain an ideal body mass index (BMI) and a weight that ensures optimal health. A balanced diet, without excess fat, combined with regular physical activity will help you maintain your ideal weight.

25

Your weight starts to get high relative to your height. In the long term, a high body mass index (BMI) has health consequences. Being overweight leads to an increased risk of metabolic (diabetes), heart, respiratory, joint and cancer diseases.If you want to start a diet to lose weight, talk to your doctor beforehand.

BMI> 30: obesity

Your weight is too high for your height. From a medical point of view, obesity is an excess of fat mass with health consequences. Being overweight leads to an increased risk of metabolic (diabetes), heart, respiratory, joint and cancer diseases.If you want to start a diet to lose weight, talk to your doctor beforehand.Note that the severity of obesity depends on the body mass index (BMI):

  • 30

  • 35

  • BMI> 40: massive obesity

Fat mass

Fat protects organs, regulates body temperature, and contains vitamins and energy. It is not unhealthy, but excess fat can cause health problems. The percentage of body fat gives an indication of a person's physical condition.

The ideal body fat percentage – also called adiposity – of an individual varies by age and gender.

It is advisable to consult a doctor in case of doubt.

The water mass

Water is an essential component for the organism. Its rate is one of the indicators of an individual's state of health. Water plays a vital role in almost every organ in the human body. It gives cells shape, helps maintain body temperature, transports nutrients to the whole body, hydrates the skin and improves the digestive process. It eliminates waste from the body, protects vital organs and lubricates joints …

The ideal body water percentage of an individual varies by age and gender.

It is advisable to consult a doctor in case of doubt.

These results may be distorted in the event of dehydration of the subject.

Muscle mass

Muscles play an important role because they act as the engine of your body by consuming energy (calories). Muscle mass is calculated based on the weight of the muscles in your body (skeletal muscles, smooth muscles and water contained in the muscles).

Bone mass

Bone mass represents the part of the weight constituted by the bones of the skeleton. It represents approximately 15% of the total weight. This percentage gradually decreases from the age of 50. In case of accelerated bone loss, it is advisable to consult your doctor.

Waist measurement

This measure helps detect abdominal obesity. Simply using a dressmaker's meter, you can monitoring yourself:

You are a man :If your waist measurement is greater than 100 cm, you should consult.

You are a woman :If your waist measurement is greater than 90 cm, you should consult.We would like to stress that if you have any doubts, either for yourself or for someone close to you, it is important to leave all decisions, and in particular those concerning diet, to your doctor.