I have passed menopause a decade ago, but I can still observe the rhythm of hormones affecting my weight each month. It can be a source of frustration even though I have hard evidence with capturing many details about the macros eaten/drank, steps taken, etc. Now I try to look at the numbers without emotions and just observe what they can teach me.
I understand why they say not to weigh every day because it can be a kick-in-the-motivation when it doesn't make sense. When I gain 2 lbs while eating less than 1200 calories and walking more than 4 miles a day, there is something causing that gain that has nothing to do with eating & moving enough. When I react to the 2 lb gain as a researcher capturing data, then I'm more able to deal with it.
For me, it works best to weigh every day. When I stop weighing daily then I start negotiation with myself when (if) I will weigh next. I am the queen of procrastination and negotiation! However, I try not to look at the daily numbers but to watch the weekly and monthly numbers. They give me better information that I need to know what is or isn't working and an idea of how & what to adjust.
I have found that the weekly numbers also can be misleading. When I average the past 7 days of weigh-ins they can tell a different story than subtracting 7 days weight from today's. Today when I average the weekly weigh-in and compare it to last week there is only a half pound difference. But when I look at what I weighed last Sunday and compare it to today that shows 2.2 lb lost. Some weeks the real weight comparison is more and some weeks the average is bigger. This is where I go back to putting myself in researcher mode. OR I just tell myself to not get into-the-weeds about it and just be happy the weight is coming off.
I get bored easily so try to change things up to keep me motivated. I've been observing people having good success with using the X-factor. I decided to give it a try. I used
this Habit Board to create a layout then I recreated it in excel. It is such a simple thing, but I do admit there is something inspiring and satisfying to mark each day done.
1. Know what you want.
2. Go after it relentlessly.