One morning, my wife entered the bathroom while I was stepping off the digital scale with a puzzled expression. “Why do you weigh yourself every day?” she asked. “They say you shouldn’t do it more than once a week.”
Her reference to “they” made me think she was talking about medical professionals. However, as a former journalist, I tend to fact-check even when I trust my wife.
Since maintaining a healthy weight is important for adults over 60, I decided to share my research findings with you.
Is Weighing Yourself Daily or Weekly Better for Weight Loss After 60?
After my conversation with my wife, I got dressed, grabbed my iPad, and searched, “Is it better to weigh yourself daily or once a week?”
As it turned out, my wife was mistaken, and I was right.
Interestingly, the source of the advice makes all the difference in the ongoing debate about weigh-ins. Even within the same sources, there appears to be disagreement at times.
For instance, one Science Daily article claimed, “Weighing yourself daily can tip the scales in your favor.” However, another article from six months prior stated, “Weigh in just once a week, or you’ll gain weight.”
Realizing that finding the true answer to this weigh-in dilemma would require extensive research, I dedicated a significant portion of my morning to the task.
My wife and I, like many others, are also aging. Before delving into my research findings, allow me to provide some background information.
We are approaching our seventies and, overall, content with our stage in life. However, we aim to lose 10-12 pounds for health and aesthetics this year.
We maintain a reasonable level of physical activity, including regular walks, and somewhat watch our diets, but we don’t engage in rigorous workout routines.
As we age, it becomes evident that losing weight is more challenging than gaining it.
Why Do We Usually Gain Weight as We Get Older?
To begin my investigation, I sought to understand why weight gain accompanies aging.
Medical experts point to several factors:
Firstly, your calorie expenditure during exercise and daily activities typically decreases as you age.
Furthermore, changes in body composition are a natural part of aging. Your muscle cells don’t regenerate as efficiently as they used to, leading to a loss of muscle mass. Aging muscle tissue also loses some metabolic function, reducing calorie burning.
Additionally, hormonal changes associated with aging, such as decreases in estrogen and testosterone, contribute to muscle loss. When experts refer to a slowing metabolic rate with age, they often attribute it to this loss of muscle mass. Many people experience a decrease in metabolic rate of around 10% per decade, making weight gain easier.
Lastly, as muscle mass diminishes, fat accumulation increases, naturally leading to weight gain.
So, what should senior citizens do to lose weight?
After conducting initial research, I focused on finding solutions for those in their 60s who wish to lose weight and maintain their progress.
Experts generally agree on the following four guidelines for weight loss, regardless of age:
- Consume more calories through activities, exercise, and other means than you take in.
- Increase your intake of fruits, vegetables, whole grains, fish, legumes, low-fat or fat-free dairy products, lean meats, and poultry.
- Reduce your consumption of items with little nutritional value and empty calories, such as sugary foods.
- Avoid fad diets, as their results are often short-lived.
What’s the Best Approach with the Scale?
Experts also concur that regular weighing is the most effective way to gauge the success of your weight loss or maintenance efforts, regardless of age.
They suggest viewing the scale as a compass-like tool rather than a measurement device. The numbers on the scale can indicate whether you are heading in the right direction or if adjustments are necessary.
With solid evidence, I returned to our initial question: “Is it better to weigh yourself daily or weekly?”
Knowing that one article wouldn’t provide a definitive answer, I read the first 12 articles. To ensure a comprehensive understanding, I selected the number 12, which holds mathematical symmetry and provides ample information for making an informed choice.
And so, what did I decide?
Which Is Better: Daily or Weekly Weigh-Ins?
For most individuals, weighing themselves daily is recommended. However, it is crucial to note that you shouldn’t make decisions solely based on a single measurement.
Instead, conduct seven daily weigh-ins, sum up those figures, and calculate an average weekly weight. This is because weight can fluctuate by 5 to 7 pounds daily due to food or fluid intake, salt retention, or waste elimination.
More importantly, I discovered the “4 Golden Rules for Checking Your Weight.” They are as follows:
- Weigh yourself at the same time every day, preferably in the morning, before consuming food or drink.
- Weigh yourself either clothed or in the same type and amount of clothing each time to ensure consistency in your measurements.
- Even if you suspect the scale may be inaccurate, always use the same one. The goal is to determine genuine weight loss or gain; any scale will provide that as long as you remain consistent.
- Wait at least three weeks before significantly changing your diet or exercise routine. However, you can make minor adjustments after each week if necessary.
Now armed with this knowledge, I can confidently respond to my wife if she questions my daily weigh-ins: “I weigh myself every day on this scale wearing only boxer shorts to obtain a daily weight. After seven days, I sum up those figures and calculate a weekly average. This helps me assess the effectiveness of my weight loss regimen and make any necessary adjustments.”
However, I still have one more question on this important topic:
Can you Read about Weight Loss helps in Weight Loss?
Though I am fairly certain of the answer, conducting research won’t hurt—so long as I don’t indulge in a plate of southern fried chicken with buttermilk biscuits and three glasses of sweet tea while doing so.
Let’s Discuss: How Often Do You Check Your Weight? Do you have any specific advice for people looking to lose weight after age 60? Join the discussion.
