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Why is that important? When you lose weight, both the numerator (pounds of body fat) and denominator (total body weight) go down, so when it’s calculated as a body fat percentage, the number can be small. For example, a person may weigh 200 pounds and have 40% body fat (= 80 pounds of body fat). He/She loses 20 pounds, but the body fat has only dropped 4% to 36%. That 4% of body fat was 16 pounds of fat – a very significant amount! So do not be overly concerned if you do not see the percentage change quickly as you are losing weight: monitor the absolute number of body fat pounds lost. Remember, to minimize the loss of lean tissue, include regular physical activity, especially strength training, in your weight-loss plan. Body Analysis Table Always keep in mind that you know your body best. The following ranges of body fat, BMI, body water and bone mass are offered as guides. Make the most of it! To summarize, make the most of the body analysis feature by: • Tracking change over time and not day to day. • Using the same scale as much as possible. • Being extra-consistent in the time of day, day of the week, time before or after food and fluid consumption, before or after exercise, etc., when measuring body composition. While a scale/body fat monitor can be a useful tool on your weight-loss journey, it’s not in and of itself a program for losing weight. Studies show that people lose three times more weight on Weight Watchers than they do on their own.* Come to a meeting and learn from us the best way to lose and maintain weight. Call 1-800-651-6000 or go to WeightWatchers.com to find a meeting near you. Important Information Concerning Weight Management Your scale is the best tool for monitoring weight. While not the only measure of weight loss, scales are the most popular method used to gauge weight-loss success. A scale measures the sum of your total body weight, which includes bone, muscle, fat, and water. Body weight fluctuates during the day, and from day to day, depending on a variety of factors. • Salt and carbohydrate intake can affect the body’s water retention. • A large meal adds weight and can cause water retention. • Dehydration from exercise, illness, or low fluid intake can result in weight loss. • Muscle is also a factor. Heavy-duty resistance training can build muscle, which can affect weight. • The menstrual cycle can cause temporary weight gains and losses. When You’re Losing Weight It’s important not to put too much stock in the exact number on the scale, because it can and will vary. This is especially true when you’re dieting. Small weight gains and losses are common as your body adjusts to fewer calories and more exercise. Your scale is a valuable tool when used to track weight over a period of weeks and months. Be aware that different scales often give different results. The scale at your doctor’s office may show one weight, and your scale at home another. So don’t get too caught up with a single number. *Heshka S et al. Weight loss with self-help compared to a structured commercial program: a randomized controlled trial. JAMA 2003; 289(14): 1792-1798. Don’t Overdo It! A surefire way to get overly concerned with your weight is to weigh yourself too often. We generally recommend weighing yourself no more than once a week when you’re dieting. Though it’s hard to stick to this pattern, it’s the best way to prevent unnecessary concern with normal weight fluctuations, which are unrelated to your weight-loss efforts. Regardless of your weighing habits, it’s important that you’re consistent. Here are 5 rules for effectively monitoring your weight – weigh yourself: To keep track of your weight, record only one number for the week. This will give you a clear picture of any trend your weight is following. When You’re Maintaining Weight Fluctuations in day-to-day weight tend to be smaller when weight is stable, so a more frequent weigh-in pattern is helpful. To maintain a stable weight: • Weigh yourself more often than once a week. • Use the “5-pound rule” – research shows that people who keep weight within a 5-pound range are more likely to maintain a healthy body weight over the long term. Facts You Should Know Your Weight Watchers scale is a precise measuring instrument that is most accurate when weighing a stationary object. To ensure accurate readings, always try to stand on the same area of the scale platform and DO NOT MOVE. Should the weight on the scale exceed the scale’s capacity, you may see an error message ”ERR”. Electronic sensors are sensitive. Be careful not to drop or jar the scale. Place it gently onto floor surface, and store where it will be protected from impact. The scale is an electronic instrument and should never be submerged in water. Clean with damp cloth and/or glass cleaner. In the event that the scale battery needs to be replaced, open the battery cover on the bottom of the scale and replace the old battery with a new 3V lithium battery. Dispose of the old battery pr...
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