Step on a Scale once a week

You are using the Weight Loss Without Tears program because nothing else has worked for you. (Or, because you're extremely intelligent.) With this program, you're going to lose weight very gradually - because it's easy to lose weight gradually. And if you lose weight very gradually, chances are 99% that you will be able to keep that weight off for the rest of your life.

And because you're losing weight gradually, you do not want to step on the scale every day to keep track of your weight.

When you first start trying to lose weight, step on the scale and write that down. Then, do not step on the scale again for two weeks.

On the 14th day, step on the scale. You should have lost 2 pounds - assuming you've cut back on your portions, cut in half desserts if you haven't cut them out entirely, cut in half your consumption of soda pop (and not replaced it with diet as the artificla sweetner in that stuff is bad for you!), and started an exercise program in which you walk or bike at least 30 minutes a day, and do some light weight training.

Now, do not step on the scale again for another week.

Why? Well, most people would like to lose 2 pounds a week. And this is doable. But you are not going to lose a pound on Monday and a pound on Thursday. Instead, you will lose 2 or 3 ounces a day, for a combined total of 2 pounds over 7 days.

Another reason not to step on the scale every day is water weight. Most people know that they weigh as much as they will in a day at night, after they've ate and drank, and that they weigh the least they will in the morning after they've urinated and/or moved their bowels.

But if you withold liquids from yourself on one day, you may see a weight loss of 3 or 4 pounds. The next day you're so thirsty that you drink several bottles of water - and you've gained that 4 pounds back, whcih can be disconcerting.

You must realize that water weight is not "true" weight. Losing it doesn't mean you're losing weight, any more than gaining it means you're gaining weight. (Unless you have some illness which causes you to store water without being able to release it, of course.)

So be very sparing with that scale. Eat small portions, eat extremely lightly after 8 pm, don't drink a lot of high calorie drinks, and exercise, and you will lose weight.