From Jen in Newark:
I've heard that you should step on the scale every day if you're trying to lose weight. I always feel so disappointed when I do because even if I've lost weight, it's not very much and sometimes even when I've eaten right the number goes up. It's frustrating. Should I continue to use the scale?

Meg's Answer:
The scale is one way to measure what's happening in your body as you try to lose weight. Unfortunately, it does not tell you the whole story. Your weight can fluctuate significantly throughout the day and from day to day, especially for women, due to changes in water or hydration. Also, we all experience weight fluctuations due to a meal or digestion of a meal. The scale will not alert you to these causes of changes in weight.
In addition, the scale does not tell you what you're made of. There are certainly cases where people who have begun watching their diet have also begun exercising and they are putting on muscle. We know that the same mass of muscle weighs more than the same mass of fat, so even though they may have lost several pounds of fat the number on the scale is offset by the increase in muscle. Wouldn't it be great if at this point the scale cheered and said congratulations your made of better stuff?
Here's an example. Recently the scale indicated that I had lost 6 pounds over a 5 month period. Like you, I was disappointed. I had hoped to lose more in that time. When I measured my body fat and lean mass and not just weight alone I found that in fact, I had lost 9 pounds of fat (wow!) and put on 3 pounds of muscle (yeah!). There's the 6 pounds! 9 lbs fat - 3 lbs muscle = 6 pounds that the scale measured.
Jen, too many women, men too, are hooked on the number on the scale when they really should be hooked on the content of their body. If you are increasing your muscle, that's a really good thing. Not only will muscle improve your bone health, and help you be strong and avoid injuries, the increase in muscle will fire up your metabolism and help you burn off additional stores of fat!
Regularly monitoring your progress is highly associated with success, however if the scale is causing you grief and draining the positive energy that will drive you toward your goal - consider using another form of measurement to track your progress. Use a reputable body fat scale, or a measuring tape, it's less costly and very accurate! Keep a record of what you're eating and how often you're exercising. These numbers don't lie! Use a form of measurement that works for you, shine a light on what you're doing and put less energy into the number on scale. The results you wish for will come!