When it comes to behavior change of any kind, self-monitoring is... by Scott Kahan

When it comes to behavior change of any kind, self-monitoring is one of the most valuable tools.

Scott Kahan

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When you're working towards a physical goal, usually some measures improve before others, maybe the scale isn't going down as much as you thought, but your blood pressure is getting better, or vice versa.

Everybody has different needs and tendencies. Constant weighing can throw some people for a loop. They get freaked out when the number goes up by a pound, and it ends up being counterproductive.

No other method of tracking weight loss is 100 percent equivalent to weighing yourself. In a lot of cases, just working through the scale anxiety with a professional helps to get past that, so you can use it in a productive way.

Keep in mind that this could also have the same effect as weighing yourself, that sometimes the number goes in the right direction, but sometimes it doesn't move as much as you'd think it would given how hard you're working.

Your weight will likely go up between one and three pounds, just from the water. No calories, and no real weight gain. This is a good way to start to understand the scale.