How often should you really weigh yourself?
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Few topics are more debated in health than the value of the humble bathroom scale. Some experts advocate daily self-weigh-ins to promote accountability for weight management, particularly when we’re following a diet and exercise program to lose weight.
Others suggest ditching self-weigh-ins altogether, arguing they can trigger negative psychological responses and unhealthy behaviours when we don’t like, or understand, the number we see on the scale.
Many, like me, recommend using scales to weigh yourself weekly, even when we’re not trying to lose weight. Here’s why.
1. Weighing weekly helps you manage your weight
Research confirms regular self-weighing is an effective weight loss and management strategy, primarily because it helps increase awareness of our current weight and any changes.
A systematic review of 12 studies found participants who weighed themselves weekly or daily over several months lost 1–3 BMI (body mass index) units more and regained less weight than participants who didn’t weight themselves frequently. The weight-loss benefit was evident with weekly weighing; there was no added benefit with daily weighing.
Self-weigh-ins are an essential tool for weight management as we age. Adults tend to gain weight progressively through middle age. While the average weight gain is typically between 0.5–1kg per year, this modest accumulation of weight can lead to obesity over time. Weekly weighing and keeping track of the results helps avoid unnecessary weight gain.
Tracking our weight can also help identify medical issues early. Dramatic changes in weight can be an early sign of some conditions, including problems with our thyroid, digestion and diabetes.
2. Weekly weighing accounts for normal fluctuations
Our body weight can fluctuate within a single day and across the days of the week. Studies show body weight fluctuates by 0.35% within the week and it’s typically higher after the weekend.
Daily and day-to-day body weight fluctuations have several causes, many linked to our body’s water content. The more common causes include:
The type of food we’ve consumed
When we’ve eaten a dinner higher in carbohydrates, we’ll weigh more the next day. This change is a result of our bodies temporarily carrying more water. We retain 3–4 grams of water per gram of carbohydrate consumed to store the energy we take from carbs.
Our water content also increases when we consume foods higher in salt. Our bodies try to maintain a balance of sodium and water. When the concentration of salt in our bloodstream increases, a mechanism is triggered to restore balance by retaining water to dilute the excess salt.
Our food intake
Whether it’s 30 grams of nuts or 65 grams of lean meat, everything we eat and drink has weight, which increases our body weight temporarily while we digest and metabolise what we’ve consumed.
Our weight also tends to be lower first thing in the morning after our food intake has been restricted overnight and higher in the evening after our daily intake of food and drinks.
Exercise
If we weigh ourselves at the gym after a workout, there’s a good chance we’ll weigh less due to sweat-induced fluid loss. The amount of water lost varies depending on things like our workout intensity and duration, the temperature and humidity, along with our sweat rate and hydration level. On average, we lose 1 litre of sweat during an hour of moderate-intensity exercise.
Hormonal changes
Fluctuations in hormones within your menstrual cycle can also affect fluid balance. Women may experience fluid retention and temporarily gain 0.5–2kg of weight at this time. Specifically, the luteal phase, which represents the second half of a woman’s cycle, results in a shift of fluid from your blood plasma to your cells, and bloating.
Bowel movements
Going to the bathroom can lead to small but immediate weight loss as waste is eliminated from the body. While the amount lost will vary, we generally eliminate around 100 grams of weight through our daily bowel movements.
All of these fluctuations are normal, and they’re not indicative of significant changes in our body fat or muscle mass. However, seeing these fluctuations can lead to unnecessary stress and a fixation with our weight.
3. Weekly weighing avoids scale obsession and weight-loss sabotage
Weighing too frequently can create an obsession with the number on the scales and do more harm than good.
Often, our reaction when we see this number not moving in the direction we want or expect is to further restrict our food intake or embark on fad dieting. Along with not being enjoyable or sustainable, fad diets also ultimately increase our weight gain rather than reversing it.
This was confirmed in a long-term study comparing intentional weight loss among more than 4,000 twins. The researchers found the likelihood of becoming overweight by the age of 25 was significantly greater for a twin who dieted to lose 5kg or more. This suggests frequent dieting makes us more susceptible to weight gain and prone to future weight gain.
So what should you do?
Weighing ourselves weekly gives a more accurate measure of our weight trends over time.
Aim to weigh yourself on the same day, at the same time and in the same environment each week – for example, first thing every Friday morning when you’re getting ready to take a shower, after you’ve gone to the bathroom, but before you’ve drunk or eaten anything.
Use the best quality scales you can afford. Change the batteries regularly and check their accuracy by using a “known” weight – for example, a 10kg weight plate. Place the “known” weight on the scale and check the measurement aligns with the “known” weight.
Remember, the number on the scale is just one part of health and weight management. Focusing solely on it can overshadow other indicators, such as how your clothes fit. It’s also essential to pay equal attention to how we’re feeling, physically and emotionally.
Stop weighing yourself – at any time interval – if it’s triggering anxiety or stress, and get in touch with a health-care professional to discuss this.
At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can register here to express your interest.
Nick Fuller, Charles Perkins Centre Research Program Leader, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Garlic vs Ginger – Which is Healthier?
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Our Verdict
When comparing garlic to ginger, we picked the ginger.
Why?
Both are great, and it is close!
Notwithstanding that (almost?) nobody eats garlic or ginger for the macros, let’s do a moment’s due diligence on that first: garlic has more than 3x the protein and about 2x the fiber (and slightly higher carbs). But, given the small quantities in which people usually consume these foods, these numbers aren’t too meaningful.
In the category of micronutrients, garlic has a lot more vitamins and minerals. We’ll not do a full breakdown for this though, because again, unless you’re eating it by the cupful, this won’t make a huge difference.
Which means that so far, we have two nominal wins for garlic.
Both plants have many medicinal properties. They are both cardioprotective and anticancer, and both full of antioxidants. The benefits of both are comparable in these regards.
Both have antidiabetic action also, but ginger’s effects are stronger when compared head-to head.
So that’s an actual practical win for ginger.
Each plant’s respective effects on the gastrointestinal tract sets them further apart—ginger has antiemetic effects and can be used for treating nausea and vomiting from a variety of causes. Garlic, meanwhile, can cause adverse gastrointestinal effects in some people—but it’s usually neutral for most people in this regard.
Another win for ginger in practical terms.
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Self-Compassion In A Relationship (Positives & Pitfalls)
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Practise Self-Compassion In Your Relationship (But Watch Out!)
Let’s make clear up-front: this is not about “…but not too much”.
With that in mind…
Now let’s set the scene: you, a happily-partnered person, have inadvertently erred and upset your partner. They may or may not have already forgiven you, but you are still angry at yourself.
Likely next steps include all or any of:
- continuing to apologise and try to explain
- self-deprecatory diatribes
- self-flagellation, probably not literally but in the sense of “I don’t deserve…” and acting on that feeling
- self-removal, because you don’t want to further inflict your bad self on your partner
As you might guess, these are quite varied in their degree of healthiness:
- apologising is good, as even is explaining, but once it’s done, it’s done; let it go
- self-deprecation is pretty much never useful, let alone healthy
- self-flagellation likewise; it is not only inherently self-destructive, but will likely create an additional problem for your partner too
- self-removal can be good or bad depending on the manner of that removal: there’s a difference between just going cold and distant on your partner, and saying “I’m sorry; this is my fault not yours, I don’t want to take it out on you, so please give me half an hour by myself to regain my composure, and I will come back with love then if that’s ok with you”
About that last: mentioning the specific timeframe e.g. “half an hour” is critical, by the way—don’t leave your partner hanging! And then do also follow through on that; come back with love after the half-hour elapses. We suggest mindfulness meditation in the interim (here’s our guide to how), if you’re not sure what to do to get you there.
To Err Is Human; To Forgive, Healthy (Here’s How To Do It) ← this goes for when the forgiveness in question is for yourself, too—and we do write about that there (and how)!
This is important, by the way; not forgiving yourself can cause more serious issues down the line:
If, by the way, you’re hand-wringing over “but was my apology good enough really, or should I…” then here is how to do it. Basically, do this, and then draw a line under it and consider it done:
The Apology Checklist ← you’ll want to keep a copy of this, perhaps in the notes app on your phone, or a screenshot if you prefer
(the checklist is at the bottom of that page)
The catch
It’s you, you’re the catch 👈👈😎
Ok, that being said, there is actually a catch in the less cheery sense of the word, and it is:
“It is important to be compassionate about one’s occasional failings in a relationship” does not mean “It is healthy to be neglectful of one’s partner’s emotional needs; that’s self-care, looking after #1; let them take care of themself too”
…because that’s simply not being a couple at all.
Think about it this way: the famous airline advice,
“Put on your own oxygen mask before helping others with theirs”
…does not mean “Put on your own oxygen mask and then watch those kids suffocate; it’s everyone for themself”
So, the same goes in relationships too. And, as ever, we have science for this. There was a recent (2024) study, involving hundreds of heterosexual couples aged 18–73, which looked at two things, each measured with a scaled questionnaire:
- Subjective levels of self-compassion
- Subjective levels of relationship satisfaction
For example, questions included asking participants to rate, from 1–5 depending on how much they felt the statements described them, e.g:
In my relationship with my partner, I:
- treat myself kindly when I experience sorrow and suffering.
- accept my faults and weaknesses.
- try to see my mistakes as part of human nature.
- see difficulties as part of every relationship that everyone goes through once.
- try to get a balanced view of the situation when something unpleasant happens.
- try to keep my feelings in balance when something upsets me.
Note: that’s not multiple choice! It’s asking participants to rate each response as applicable or not to them, on a scale of 1–5.
And…
❝Women’s self-compassion was also positively linked with men’s total relationship satisfaction. Thus, men seem to experience overall satisfaction with the relationship when their female partner is self-kind and self-caring in difficult situations.
Unexpectedly, however, we found that men’s relationship-specific self-compassion was negatively associated with women’s fulfillment.
Baker and McNulty (2011) reported that, only for men, a Self-Compassion x Conscientiousness interaction explained whether the positive effects of self-compassion on the relationship emerged, but such an interaction was not found for women.
Highly self-compassionate men who were low in conscientiousness were less motivated than others to remedy interpersonal mistakes in their romantic relationships, and this tendency was in turn related to lower relationship satisfaction❞
~ Dr. Astrid Schütz et al. (2024)
And if you’d like to read the cited older paper from 2011, here it is:
Read in full: Self-compassion and relationship maintenance: the moderating roles of conscientiousness and gender
The take-away here is not: “men should not practice self-compassion”
(rather, they absolutely should)
The take-away is: we must each take responsibility for managing our own mood as best we are able; practice self-forgiveness where applicable and forgive our partner where applicable (and communicate that!)…. And then go consciously back to the mutual care on which the relationship is hopefully founded.
Which doesn’t just mean love-bombing, by the way, it also means listening:
The Problem With Active Listening (And How To Do Better)
To close… We say this often, but we mean it every time: take care!
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Asparagus vs Edamame – Which is Healthier?
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Our Verdict
When comparing asparagus to edamame, we picked the edamame.
Why?
Perhaps it’s a little unfair comparing a legume to a vegetable that’s not leguminous (given legumes’ high protein content), but these two vegetables often serve a similar culinary role, and there is more to nutrition than protein. That said…
In terms of macros, edamame has a lot more protein and fiber; it also has more carbs, but the ratio is such that edamame still has the lower glycemic index. Thus, the macros category is a win for edamame in all relevant aspects.
When it comes to vitamins, things are a little closer; asparagus has more of vitamins A, B3, and C, while edamame has more of vitamins B1, B2, B5, B6, and B9. All in all, a moderate win for edamame, unless we want to consider the much higher vitamin C content of asparagus as particularly more relevant.
In the category of minerals, asparagus boasts only more selenium (and more sodium, not that that’s a good thing for most people in industrialized countries), while edamame has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. An easy win for edamame.
In short, enjoy both (unless you have a soy allergy, because edamame is young soy beans), but edamame is the more nutritionally dense by far.
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Brain Food? The Eyes Have It!
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Brain Food? The Eyes Have It!
This is Dr. Michael Greger, M.D. FACLM, of “Dr. Greger’s Daily Dozen” and “How Not To Die” fame, and he wants us to protect our brains (and while we’re at it, our eyesight).
And the secret is…
Lutein.
This is a carotenoid, which is super important for the eyes and brain. Not to be confused with carrots, which despite the name are usually not a good source of carotenoids!
They do however contain lots of beta-carotene, a form of vitamin A, but that (and the famous WW2-era myth born of deliberate disinformation by the British government) isn’t what we’re covering today.
We say “eyes and brain” but really, the eyes are just an extension of the brain in any case.
Pedantry aside, what Dr. Greger wants you to know about lutein is how important it is for the protection of your brain/eyes, both against cognitive decline and against age-related macular degeneration (the most common cause of eyesight loss in old age).
Important take-away info:
- Two things that hasten brain aging are inflammation and oxidative stress. Antioxidant and anti-inflammatory foods mitigate those.
- Researchers investigated eight different dietary antioxidants, including vitamins A and E. Only lutein was “significantly related to better cognition”.
- The macula in the middle of our retina is packed with lutein, and levels in the retina correspond to levels in the rest of our brain.
- Alzheimer’s patients have significantly less lutein in their eyes and in their blood, and a higher occurrence of macular degeneration.
- Dark green leafy vegetables are lutein superstars. A half cup of kale has 50 times more lutein than an egg.
Want to know more about the Dr. Greger’s Daily Dozen approach to health?
See the Website / Get the App (Android & iOS) / Get the Science Book / Get the Cookbook!
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Walk Yourself Happy – by Dr. Julia Bradbury
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Notwithstanding her (honorary) doctorate, Dr. Bradbury is not, in fact, a scientist. But…
- She has a lot of experience walking all around the world, and her walking habit has seen her through all manner of things, from stress and anxiety to cancer and grief and more.
- She does, throughout this book, consult many scientists and other experts (indeed, some we’ve featured here before at 10almonds), so we still get quite a dose of science too.
The writing style of this book is… Compelling. Honestly, the biggest initial barrier to you getting out of the door will be putting this book down first.If you have good self-discipline, you might make it last longer by treating yourself to a chapter per day
Bottom line: you probably don’t need this book to know how to go for a walk, but it will motivate, inspire, and even inform you of how to get the most out of it. Treat yourself!
Click here to check out Walk Yourself Happy, and prepare for a new healthy habit!
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Eat To Beat Chronic Fatigue!
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How To Eat To Beat Chronic Fatigue
Chronic fatigue is on the rise, and it can make life a living Hell. Days blur into one, and you try to take each day as it comes, but sometimes several days gang up on you at once.
You probably know some lifestyle changes that might help—if only you had the energy to implement them.
You’d like to eat well, but you need to…
- Buy the fresh produce (and take a little rest after)
- Put the groceries away (and take a little rest after)
- Wash the vegetables (and take a little rest after)
- Chop the things as necessary (and take a little rest after)
- Cook dinner (and take a little rest after)
…and now you’re too exhausted to eat it.
So, what can be done?
First, avoid things that cause inflammation, as this is a major contributor to chronic fatigue. You might like our previous main feature:
Next up, really do stay hydrated. It’s less about quantity, and more about ubiquity. Hydrate often.
Best is if you always have some (hydrating) drink on the go.
Do experiment with your diet, and/but keep a food journal of what you eat and how you feel 30–60 minutes after eating it. Only make one change at a time, otherwise you won’t know which change made the difference.
Notice what patterns emerge over time, and adjust your ingredients accordingly.
Limit your caffeine intake. We know that sometimes it seems like the only way to get through the day, but you will always crash later, because it was only ever taxing your adrenal system (thus: making you more tired in the long run) and pulling the wool over the eyes of your adenosine receptors (blocking you from feeling how tired you are, but not actually reducing your body’s tiredness).
Put simply, caffeine is the “payday loan” of energy.
Eat more non-starchy vegetables, and enjoy healthy fats. Those healthy fats can come from nuts and seeds, avocado, or fish (not fried, though!).
The non-starchy vegetables will boost your vitamins and fiber while being easy on your beleaguered metabolism, while the healthy fats will perk up your energy levels without spiking insulin like sugars would.
Pay the fatigue tax up front. What this means is… Instead of throwing away vegetables that didn’t get used because it would take too much effort and you just need an easier dinner today, buy ready-chopped vegetables, for example.
And if you buy vegetables frozen, they’re also often not only cheaper, but also (counterintuitively) contain more nutrients.
A note of distinction:
Many more people have chronic fatigue (the symptom: being exhausted all the time) than have chronic fatigue syndrome (the illness: myalgic encephalomyelitis).
This is because fatigue can be a symptom of many, many other conditions, and can be heavily influenced by lifestyle factors too.
A lot of the advice for dealing with chronic fatigue is often the same in both cases, but some will be different, because for example:
- If your fatigue is from some other condition, that condition probably impacts what lifestyle factors you are (and are not) able to change, too
- If your fatigue is from lifestyle factors, that hopefully means you can change those and enjoy less fatigue…
- But if it’s not from lifestyle factors, as in ME/CFS, then advice to “exercise more” etc is not going to help so much.
There are ways to know the difference though:
Check out: Do You Have Chronic Fatigue Syndrome?
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