Weighing in on Weighing in

I think my scale speaks Klingon

I recently had a couple weeks where I didn't update my weight because every day I'd weigh in and get a wildly different result.  Of course, the lower numbers were totally welcome but not accurate and so I didn't want to record a loss I hadn't yet earned.

Generally, I like to celebrate my weight loss by choosing one day a week as my designated weigh-in and using the scale result for that day, but I check daily to see what adjustments I may need to make in my diet (less sodium, more water, bigger/smaller calorie deficit, etc).  This fluctuation got me wondering - am I obsessing? Is this an unhealthy practice? Am I going to set myself up for disappointment/failure?

The National Weight Control Registry (which surveys people who have lost 30+ pounds and kept it off for at least one year) reports that 75% of their member base weigh themselves at least weekly with 44% weighing in daily. Further digging revealed that what matters is that you're weighing yourself weekly.  If you're one who is easily discouraged by the natural fluctuations of the scale, keep it to weekly so you're not making it harder for yourself to stay motivated. Weekly is also suggested for anyone who has a history of eating disorders as it can led to relapse into an unhealthy obsession with the scale.

Since my diet and water intake was fairly consistent, I figured I should look at something I never look at and check if I was actually weighing in correctly. The answers were "MOSTLY" and "you need a new scale, homegirl."


Getting an accurate weigh-in

• If using a digital scale, pay attention to temperature fluctuations. Your results can vary based on the temperature in the room! 
• Don't forget to calibrate your scale every once in a while. You can put a 5 pound weigh on it to ensure it is accurately reading.
• Groundhog day it- Same scale, same clothes (or lack thereof), and same time of day every time.
• For the highest accuracy, weigh in right after you use the restroom in the morning, before you eat anything
• Make sure your scale is on a flat, firm surface
• Invest in a good scale, but don't go for broke.  Cheap scales will be more likely to have inaccurate results but you don't have to break the bank.

How often do you weigh-in? Do you have a "scale dance" or ritual? What kind of scale do you have (you know, since I'm in the market for one)?