This Is How Often You Should Weigh Yourself, According to a Psychotherapist and Dietician

Mar 04, 2019

Whether you’re trying to lose weight or just maintain, it can be hard to know how often you should be stepping on the scale. Due to natural weight fluctuations, weighing too often can be counterproductive, especially if you’re weighing at different times of the day. That said, a lot of people like to see a number to make sure they’re staying on track. To see how often people should really be weighing themselves, we spoke with Lisa Moskovitz, a registered dietician practicing in New York City; as well as Caryn Sherman-Meyer, a psychotherapist and psychoanalyst in New York City who focuses on disordered eating.

Regardless of what your motivations are, it’s important to refrain from focusing solely on the number on the scale. “I recommend once a week, first thing in the morning for either weight loss or maintenance,” says Moskovitz. Not only is this totally doable, but Moskovitz also points out that it can keep people from getting discouraged if their progress is on a slower timeline, which can happen when people weigh themselves too often.

“Some people only stay on track if they weigh in every day,” adds Moskovitz. “But most people who weigh in daily get easily discouraged if they don’t see progress.” The most important factor? “Know yourself and what’s helpful and what’s harmful,” says Moskovitz.

Sherman-Meyer has spent years helping her patients and students focus on self-care, and while she believes that people without a history of disordered eating should be able to determine how often they weigh for themselves, she has a message for those trying to lose weight. “Personally, my advice would be for us not to pay attention to the number,” says Sherman-Meyer. “Numbers are triggering and not always accurate.”

Sherman-Meyer makes sure to take other factors into consideration when working with patients who are overweight. “I try to figure out why someone is overweight,” she adds. “I want to know whether they’re using food to manage their feelings, or if they have a medical condition or a food intolerance or allergy.”

For people who have struggled with disordered eating in the past, Sherman-Meyer advises tossing the scale out altogether. “I strongly recommend NOT weighing oneself, because it’s not about the number,” says Sherman-Meyer. “It’s about how the food is being used or misused, and the number is always triggering no matter what it is.”

While these pieces of advice could sound conflicting, try setting a goal to weigh in once each week, while also taking Sherman-Meyer’s advice to focus “not on body size, but on self-care.”

How often do you weigh yourself? Tweet us at @BritandCo and let us know.

(Photo via Getty)

Travel Anxiety Sucks — Here Are 7 Easy Tips To Soothe It

Traveling can be so rewarding; new experiences lend to a broader and more understanding mindset and taking time away from your everyday routine can feel like a much-needed breath of fresh air. Whether you’re headed away on a quick weekend accompanied only by a carry-on, or jet setting on a bachelorette trip to celebrate a lifelong girlfriend, trips are good for the mind, body, and soul.

While the positive aspects that accompany traveling are plenty, it’s completely normal to experience anxiety around this process as well. It’s inevitable that each time you take a trip you’re usually forced to encounter one uncomfortable situation or another; planned or not. Maybe your flight gets delayed, your friend can no longer watch your pet while you’re away, or you get sick just days before heading overseas; the unpredictability of travel can be extremely anxiety-inducing, and we get that.

Instead of leaving you to fly solo to stress about the potential anxieties of any upcoming trips you may have on your calendar, we spoke with California-based mental health professor, Dr. Ishan Shivanandwho has experience in groundbreaking protocols for reversing symptoms of stress, anxiety, depression, and more.

What is anxiety?

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Dr. Shivanand describesanxiety as "a complex state that can manifest in various forms and intensities, affecting both the mind and the body." He continued, saying, “At its core, anxiety involves feelings of worry, fear, and unease, often accompanied by physical symptoms such as increased heart rate, sweating, trembling, and difficulty concentrating. One way to understand anxiety is to think of it as the mind being overwhelmed by the multitude of thoughts, concerns, and stimuli bombarding it at any given moment. Just like a computer with too many open applications, the mind struggles to process everything efficiently, leading to a sense of being scattered and unable to focus.”

Why do I get anxious when I travel?

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When it comes to anxiety specific to travel, the reason for why you may experience these uncomfortable feelings could be due to a multitude of reasons and can vary in intensity from person to person. Dr. Shivanand shared that travel anxiety could be in part due to “fear of the unknown, fear of safety, fear of flying, control issues, and past traumatic experiences,” as well other areas of anxiety including “separation anxiety, social anxiety, and health anxiety.” Dr. Shivanand went on to explain that, although fun, “traveling often involves stepping outside of one's comfort zone and encountering unfamiliar situations, environments, and people. For some individuals, the uncertainty of what to expect can trigger feelings of anxiety.”

No matter why you experience anxiety related to travel, “It's important to recognize that travel anxiety is a common and valid experience, and there are various strategies and coping mechanisms available to help manage it,” offered Dr. Shivanand. “These may include relaxation techniques, cognitive-behavioral strategies, gradual exposure to anxiety-provoking situations, seeking support from mental health professionals, and planning ahead to minimize stressors during travel.”

How can I control my travel anxiety ahead of my upcoming trip?

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Plan and Prepare in Advance: “Plan your trip ahead of time to reduce uncertainty,” says Dr. Shivanand. “This includes booking accommodations, transportation, and activities in advance, as well as familiarizing yourself with the destination, and local regulations.” Having a loose agenda of things to look forward to when your trip starts is a great way to get excited when thinking about traveling, instead of stressed.
Practice Relaxation Techniques: “Incorporate relaxation techniques such as deep breathing and meditation to calm and center yourself. [Yoga of Immortals] Breathwork and Advance Cognitive sessions can really help,” says Dr. Shivanand. As the founder of the Yoga of Immortals practice, he uses its principles in his everyday life and has seen how it can positively impact the lives of others from a mental health standpoint. However, any type of yoga, meditation, and other similar practices you're familiar with should help.

Image via Andrew Worung/Dupe

Create a Checklist: “Create a checklist of essential items to pack and tasks to complete before your trip to stay organized and minimize last-minute stressors,” shared Dr. Shivanand. “Organizing your belongings and documents can also help you feel more in control during your travels.” The simple task of crossing off packing items from a list can feel cathartic and ensure you don’t forget anything essential during your travels.
Stay Connected: “Maintain communication with friends or family members before, during, and after your trip,” Dr. Shivanand recommends. “Knowing that you have someone to reach out to for support or guidance can provide reassurance and alleviate feelings of isolation.” News flash, the people you care about care about you too! They’ll be happy to hear from you and walk you through any tough feelings, if need be.
Stay Grounded: “Practice mindfulness and grounding techniques to stay present and centered during your travels,” shared Dr. Shivanand. Embrace the ‘pinch me’ moments of your trip as they happen, this is why you’re traveling in the first place after all!

Photo by Cliff Booth/PEXELS

Seek Professional Support: “If travel-related anxiety significantly impacts your ability to engage in travel experiences, consider seeking support from a mental health professional,” says Dr. Shivanand. Listen; asking for help is okay, and something that you should do if it will have a positive impact on your life.
Incorporate Meditative & Wellness Daily: In doing so, Dr Shivanand says, "One can effectively manage travel-related anxiety and enjoy your travel experiences with greater ease and confidence.” Dr. Shivanand reiterates that “it's okay to seek support and take proactive steps to prioritize your mental well-being during your travels.”

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Header image via Cora Pursley/Dupe

Nicole Kidman Is Officially Back For "Nine Perfect Strangers" Season 2

There's something appealing about an anthology show. You know, the ones where we get a new cast every season but the location or the themes remain the same (hello White Lotus and American Horror Story!). Your next TV show obsession is right around the corner because Hulu just announced the full lead cast for Nine Perfect Strangers season 2 and it's literally almost too good to be true. Keep reading for everything you need to know!