FITNESS: Don't be obsessed by the scale

Knowing how much you weigh can serve as inspiration, motivation or create a negative attitude. Over the last 20 years, fitness professionals have tried to get clients to stop fretting over the numbers on the scale and to pay attention to how their clothes fit. Also, body fat percentage has become the new number to watch.

I recommend that clients do not weigh themselves more than once a week. By weighing yourself too frequently you can get caught up in a numbers game that dictates, good and bad, how you carry on the rest of the day. For example, some people might see a few pounds gained as a reason to exercise more and watch closer what they are eating. On the other hand, some see a few extra pounds on the scale and feel that they should give up since they have been sticking to their program to no avail.

Depending on whether you are an optimist or a pessimist, the scale can make or break the rest of your day. Do not become obsessed with the numbers as the scale can vary from day to day depending on your food and water intake, as well as how much you exercise.

The best time to weigh yourself is first thing in the morning after you void and before you eat. If weight training is part of your workout routine (and it should be), your weight can fluctuate as you gain muscle and lose fat. The body does not go through both of these processes at the same time. So, you can actually gain a few pounds initially before that extra muscle starts to kick in and use stored fat for energy. The key is to be patient and give your new routine time.

Body fat testing is a more accurate way to determine your health and fitness level. The scale does not differentiate between muscle and fat. A thin person can actually be fat according to their body fat percentage, where as a big person could be lean with lots of muscle.

There is a considerable margin of error for all techniques. So, if possible, get tested with two different methods -- skin-fold calipers and bioelectrical impedance.

Even with an experienced tester, your results may vary considerably. Bioelectrical impedance is especially sensitive to hydration status. If you are dehydrated it will significantly overestimate your body fat. With skin-fold testing, keep a journal of each site measurement and then track these numbers over time.

Most structured diet programs rely on participants to weigh in once a week. I think this is probably a good tool for those who need accountability. Skipping weigh-ins could signal a lapse in your commitment to your plan. There is no need to torture yourself and weigh in after a festive affair or a vacation. However, getting back on track means renewing your resolution to get fit and lean.

Give yourself a recovery week to start anew and then face the music.

Weighing yourself is a good tool for judging your progress, but it should not be the sole determining factor of your success. Body fat testing, cholesterol and blood pressure screenings, and bone density tests are all excellent ways to monitor your health.