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内容由Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert提供。所有播客内容(包括剧集、图形和播客描述)均由 Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert 或其播客平台合作伙伴直接上传和提供。如果您认为有人在未经您许可的情况下使用您的受版权保护的作品,您可以按照此处概述的流程进行操作https://zh.player.fm/legal
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Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276

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Manage episode 463703756 series 2997456
内容由Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert提供。所有播客内容(包括剧集、图形和播客描述)均由 Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert 或其播客平台合作伙伴直接上传和提供。如果您认为有人在未经您许可的情况下使用您的受版权保护的作品,您可以按照此处概述的流程进行操作https://zh.player.fm/legal

Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android
--
Should you weigh yourself daily?

Learn about an engineering concept called Signal-to-Noise ratio to explain why daily weight tracking is both meaningless AND essential.
You'll discover how your body's water balance, glycogen, sodium, and other factors create "noise" that masks the true "signal" of fat loss or gain.
Learn how to use the power of trend weight to get clarity on your progress while maintaining a healthy relationship with the scale. Plus, discover how this same principle applies to all aspects of your fitness journey.

Main Takeaways:

  • Daily weight fluctuations are normal and can be 2-5+ pounds due to water, glycogen, digestive contents
  • Research shows daily weighing improves outcomes but only when viewing trends vs individual weigh-ins
  • The 20-day exponential moving average filters out "noise" to reveal true body mass changes
  • This principle applies beyond weight - use trends for nutrition, training, recovery tracking

Episode Resources:

Timestamps:
03:27 -
Does daily weighing increase anxiety?
04:56 - Understanding how water weight and digestion affect the scale
07:43 - How to filter signal from noise
11:21 - How to detach emotionally from daily numbers
14:27 - How to implement tracking systems
15:51 - The mindset shift in data-driven tracking
Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call
👥 Join our Facebook community for live Q&As & support
👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram
📱 Try MacroFactor for free with code WITSANDWEIGHTS.
🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs
🫙 Get 20% off Legion supplements with code WITSpod

  continue reading

章节

1. Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276 (00:00:00)

2. Transforming Progress Tracking With Engineering (00:00:01)

3. Understanding Weight Fluctuations and Trending (00:04:11)

4. The Engineering Mindset in Fitness (00:16:21)

416集单集

Artwork
icon分享
 
Manage episode 463703756 series 2997456
内容由Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert提供。所有播客内容(包括剧集、图形和播客描述)均由 Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert 或其播客平台合作伙伴直接上传和提供。如果您认为有人在未经您许可的情况下使用您的受版权保护的作品,您可以按照此处概述的流程进行操作https://zh.player.fm/legal

Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android
--
Should you weigh yourself daily?

Learn about an engineering concept called Signal-to-Noise ratio to explain why daily weight tracking is both meaningless AND essential.
You'll discover how your body's water balance, glycogen, sodium, and other factors create "noise" that masks the true "signal" of fat loss or gain.
Learn how to use the power of trend weight to get clarity on your progress while maintaining a healthy relationship with the scale. Plus, discover how this same principle applies to all aspects of your fitness journey.

Main Takeaways:

  • Daily weight fluctuations are normal and can be 2-5+ pounds due to water, glycogen, digestive contents
  • Research shows daily weighing improves outcomes but only when viewing trends vs individual weigh-ins
  • The 20-day exponential moving average filters out "noise" to reveal true body mass changes
  • This principle applies beyond weight - use trends for nutrition, training, recovery tracking

Episode Resources:

Timestamps:
03:27 -
Does daily weighing increase anxiety?
04:56 - Understanding how water weight and digestion affect the scale
07:43 - How to filter signal from noise
11:21 - How to detach emotionally from daily numbers
14:27 - How to implement tracking systems
15:51 - The mindset shift in data-driven tracking
Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call
👥 Join our Facebook community for live Q&As & support
👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram
📱 Try MacroFactor for free with code WITSANDWEIGHTS.
🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs
🫙 Get 20% off Legion supplements with code WITSpod

  continue reading

章节

1. Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276 (00:00:00)

2. Transforming Progress Tracking With Engineering (00:00:01)

3. Understanding Weight Fluctuations and Trending (00:04:11)

4. The Engineering Mindset in Fitness (00:16:21)

416集单集

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