This is part 2 of our Melzaminder Series. Last time we introduced the Mindful Munching with Metrics program, which is now at capacity and going amazingly. We’ve already started a wait list for the next one. The very first step of the program is choosing a suitable gauge of one’s progress. We discussed and debated many possible metrics but everyone ended up converging on scale weight. So in this post we explain why!
We talked about this on the blog ages ago but let’s list what’s nice about scale weight as a metric — in particular as a gauge for getting or staying in shape. Scale weight is:
- Frictionless. It’s easy to get the number each day. You can even automate it.
- Precise. It’s not super accurate (see below) but at least it’s precise if you have a decent scale.
- Responsive. The number responds to eating less and exercising more — imperfectly but generally more reliably and more immediately than other candidate gauges.
- Predictive. It works as a proxy metric for what you actually care about, like bodyfat (see below).
What if you’re at your ideal weight?
Using scale weight as a gauge makes more sense the further from your ideal weight you are, but just maintaining your healthy weight is important too. See also our First, Do Not Gain post. Even if you’re an Olympic athlete, scale weight is a valuable gauge for the simple reason that you want to ensure it stays right where it is. Or maybe you want to put on muscle and that means a higher scale weight. Great! Point being, you’re making sure your scale weight never drifts off in the wrong direction.
Doesn’t muscle weigh more than fat?
“While using scale weight as your gauge, definitely do strength training”
Amen. This is important. We call this The Monkey’s Paw problem, as in you get your wish of making your scale weight go down by having a horrific accident and losing a limb. Or, more prosaically, failing to do strength training and losing weight by losing muscle. So while using scale weight as your gauge, definitely do strength training. Also make sure you’re getting enough protein. If you’re careful, problems like losing weight by losing muscle can be ice cream truck loopholes — namely, ways to absolutely ruin the metric but that you’re not tempted to exploit.
Doesn’t scale weight bounce around somewhat randomly day to day?
Indeed, you have random amounts of mass in your guts and elsewhere. But this is unbiased noise and so weighing every day and letting Beeminder smooth it out lets you see the underlying trend. Also the more variables you can control for, like time you weigh in, after peeing, etc, the more accurate it is.
Isn’t percent bodyfat a better gauge of how in shape you are?
In theory it is, but this is why we say scale weight is predictive. Unless you can do a DEXA scan or hydrostatic weighing every day, scale weight might well be your best proxy metric. We believe it’s better than getting an estimate of bodyfat from an electrical impedance device Those are notoriously inaccurate, in part because the reading depends so much on how much water you’re currently holding.
What about disordered eating or just diet mentality from focusing on the number on the scale?
Easy, don’t do that. Just kidding, this is complicated and we’re not doctors so be careful and ignore all of this if it would not be healthy for you in particular.
Convinced? It’s ok if you’re not! We’ll say more about other gauges and proxy metrics and about a feedback control system for moving the needle on your gauge in upcoming posts.