大约十年前，我每天戒烟，每天开始吃一品脱冰淇淋。经过六个月的曲奇面团品种和异想天开的Ben＆Jerry的选择，我也放弃了冷冻的零食。
尽管我为终于放弃香烟和超级卡路里而感到自豪，但我遇到了一个新问题：自从戒烟以来，我将近六个月的时间进行了近50磅。我设定了一个现实的体重目标，将饮食习惯改为更健康的选择，并每隔几天开始称重自己，以确保自己保持正轨。
Then it was every morning, followed soon by weighing myself multiple times a day, always with a sense of dread about being “off” from where I wanted to be. If I was down even by a few ounces, I was overjoyed. But if I was up, I felt crushed.
每天称重可能是了解目标方面的宝贵工具。但是对我而言，对于许多其他人来说，它也可能成为焦虑和沮丧的根源。
这是您至少要放置比例的三个迹象：
YOUR HAPPINESS HINGES ON A NUMBER
In other words: You felt good before you stepped on the scale and terrible after. Let’s say you committed to running five days this week andavoiding sugar。您实现了这两个目标，并且因为拥有更多的精力，睡眠更好，并且渴望糖的渴望就逐渐消失，因此您感到防弹。但是，然后您踏上了规模，什么也没有改变 - 或更糟糕的是，您获得了一点。
“Suddenly, all your efforts have been erased in your mind and you think, why am I even trying so hard if it’s not making a difference?” says Elizabeth Kingsford, psychotherapist and author of “Brain-Powered Weight Loss.” Even though you were feeling great results from meeting your goals, the scale seems to have diminished their impact.
“When the scale has the power to change your good emotions, that’s a sign you should ditch it,” she says. When your outlook shifts from positive to negative, it can lead you to abandon healthy behaviors. If you’re feeling crusty after every scale session, Kingsford suggests focusing instead on different measures of progress — and setting goals that don’t have to do with your weight.
她说：“规模无能为力，您的幸福，您的生活中的感激之情或您可能努力工作。”“如果量表开始对抗您，那就摆脱它。”
YOU REACT BY MAKING ABRUPT AND DRASTIC CHANGES
Tweaking calorie intake based on weight-goal progress is a standard part of many weight-loss programs, especially when you take activity levels into account. You won’t eat the same amount on a day you run 10 miles as you would on a day you sit at a conference for hours.
But making dramatic changes based on what the scale reads in the morning isn’t an ideal strategy, according to Candice Seti, PhD, a licensed clinical psychologist, certified personal trainer and certified nutrition coach, who’s known asThe Weight Loss Therapist。
“Seeing an increase in weight could trigger someone to avoid eating for the day,” she says. “Alternatively, seeing a decrease could be a trigger to overeat that day, almost as if the number is giving them permission.”
她补充说，这是每周称重的原因之一，这是许多减肥计划的黄金标准。它们不太反映可能影响日常称重的因素，例如钠摄入量，压力和荷尔蒙变化。
您开始每天进行多次称重
How often you weigh yourself is a matter of personal choice, usually based on what works best for you. For example, if you feel weighing yourself daily is a nice check-in that keeps you feeling accountable, great. But if you prefer to weigh yourself weekly because it’s a better indication of progress, that might be your strategy.
What doesn’t work? Multiple daily weigh-ins. As Dr. Seti notes, your weight can fluctuate quite a bit within the space of a day, sometimes between 5–7pounds. That can be a recipe for a major freakout.
这就是为什么如果您每天进行一次或一周的检查，保持一致性很重要。Seti博士建议使用相同的同一地点使用相同的衣服，穿着相同的衣服。这样，您可以更准确地评估体重变化。
READ MORE >5 NON-SCALE WAYS TO TRACK WEIGHT LOSS SUCCESS
THE BENEFIT OF TAKING A BREAK
After I stepped away from the scale for a while, I ended up going back with a better strategy and attitude. I chose to weigh myself weekly instead of daily, and to use that number as a guide that could help me tweak my caloric intake and activity levels — not as a set on an emotional roller coaster.
By using the scale as a tool instead of a weapon against myself, I’ve been able to include it as part of a larger range of measures that help me track my health, not just my weight. I wouldn’t say the scale is my friend. But at least it’s no longer my enemy.
