How To Use a Food Scale To Lose Weight • A Sweet Pea Chef

One of the biggest struggles that people face during their weight loss journey is portion control. A great solution is the food scale! This post will show you how to use a food scale to lose weight and why it makes a difference.

First off, counting calories is not the same as counting sheep at night. No, my friends, it’s way more complicated than that!

When I first started tracking macros, I thought it would be as easy as opening the app, eyeballing the weight of the food,  and logging it in.

And I kept telling people how this method not only kept me healthy but also gave me the freedom to eat whatever I wanted.

But then…I stepped on the scale and realized boy was I doing it wrong!

Lesson learned: Shortcuts aren’t always the best route.

Then and there, I decided to do it right and got this food scale that I still use up to this day: Etekcity Food Kitchen Scale.

I’m not exaggerating when I say weighing my food has literally changed my life and my body for the better! I firmly believe that weighing your food is helpful to living a healthy yet unrestrictive lifestyle.

After years of practice, I’ve finally found the perfect methodology on how to use a food scale. And you know, counting calories and measuring portion sizes does have a learning curve….but never fear!

I’ve got plenty of tips for y’all that will surely help you lose weight, so read on!

Do I Need A Food Scale To Count Calories?

If you want accurate numbers then yes, you do. Although most food items have labels already (which you can use as basis for calculating your calories), I personally don’t think it is enough.

Why? It is almost nearly impossible to remember how much you are consuming with complete accuracy!

And because guesswork gets you nowhere fast, it can lead to false progress (where you think you’re eating in line with your goals when you really aren’t).

Having a regular process of weighing your food and recording this information in a food journal will set you up for success!

You can also check out these 15 Weightloss Hacks That Actually Work which you can easily adapt into your lifestyle.

Do Food Scales Help You Lose Weight?

YES, YES, and HELL YES!! If you’re trying to lose weight and you struggle with eating a calorie deficit, a scale will guarantee better accuracy. 

Studies show that many processed foods contain way more calories than their labels claim. This is a prime example of why I like food scales.

Just like with counting macros, food scales provide solid and accurate data that we can use to track progress…and make changes accordingly.

Plus, I’ve found that it helps me set a more focused intention and stick to my goals. 

In a sense, it acts as “speed bump” and reminds us, “hey, you’re eating half your calorie requirement for breakfast, you may want to slow down?”

If you want to know more about overcoming overeating, read my blog on 8  Simple Ways To Stop Overeating On Weekends.

Why Should I Weigh My Food?

I absolutely advocate for weighing your food because as I mentioned before, this process will help lead to weight loss.  

Here’s exactly why and how a food scale can help you lose weight:

• It teaches your portion control: Once you start weighing your food, you’ll finally gain a better understanding on how many calories you are really consuming. You may be surprised but those granola cereals you have in the morning actually contain 400-500 calories per bowl…and a small bowl at that. A lot of time we make assumptions, so adding a scale gives you the accuracy you need to know portion sizes.
• It creates a healthy-eating pattern: By sticking to a certain amount of calories per day, your stomach gets accustomed to only eating that amount. Soon, you’ll fall into a healthy-eating pattern without much effort at all. Especially when you use Meal Prep Containers, next thing you know you won’t need the scale anymore because you’ll find that sweet spot (how much you need to eat for max satisfaction and health).

How Do I Choose The Best Food Scale For Weight Loss?

There are various types of food scales and here’s what you need to keep in mind when choosing the best scale for you:

• Is it within your budget?
• Can you easily read the numbers?
• Is it big enough to hold the food you plan to weigh?
• Is it easy to clean and store?
• Is it waterproof?

I don’t recommend that you overspend for a food scale, especially when you’re starting out. Buy one that will suit your current needs (so that you’ll actually use it rather than stuffing it away in the cupboard).

Even if you stop using it for your weight loss journey, getting a food scale is a good investment because you can also use it for baking!

Should I Measure My Food In Grams Or Ounces?

You can measure your food in either grams or ounces. Keep this in mind: 1 ounce = 28 grams and 28 grams = 1 ounce.

Don’t freak out! It might seem confusing at first but as long as you remember those figures above, you’ll be good. Before you start measuring, take a look at the serving size of the food you want to weigh. If the packaging is labeled in grams, then measure it in grams, and vice versa.

If you are measuring different ingredients where some are given in grams and others in ounces, convert them to the measurement that’s most common.

Is It Better To Weigh Food Cooked Or Raw?

Based on my weight loss journey, the best way to get the most accurate data is to weigh and log your food before cooking. (When you weigh your food after it has been cooked, it leaves room for a lot of discrepancies in the numbers).

The state of raw ingredients usually changes when cooked and so does their weight. For example, a boiled potato is heavier than a raw one because it has absorbed liquid. Whereas when you air fry your potatoes…they get lighter.

At the end of the day, it’s your choice whether you want to weigh your food or just simply try eyeballing the portions. Remember that what works for others might not work for you.

But if you plan to join the food scale bandwagon, remember that weighing may increase accuracy but there is no such thing as a perfect measurement. If at any point you feel stressed out and overwhelmed with weighing your food, then you can try it out every other day instead.

I assure you, taking this route made me realize that I don’t need to give up my unhealthy favorites (yes I still have them, I’m only a human after all)!

And that, for me made it totally worth it!

More Healthy Meal Prep For Weight Loss:

I hope you found this post on how to use a food scale to lose weight helpful! If you want to know more about portion control and meal planning, you might want to check these blogs out!

1. 7-Day Meal Prep For Weight Loss
2. How To Portion Control For Weight Loss (Without Starving!)
3. $75 Whole Foods Meal Plan Challenge
4. How to Meal Prep – Chicken (7 Meals/Under $5)
5. How to Meal Prep – Salmon

This post contains affiliate links for products I use regularly and highly recommend.

Why a Food Scale is Your Weight-Loss Secret Weapon | Weight Loss

by Lauren Krouse

January 14, 2021

While it may not be as flashy as a fancy new activity tracker or workout gear, the food scale is a tried-and-true weight-loss tool that can help you reach your goals. “I always suggest people keep a food scale and use it on occasion to get an idea of how much they’re consuming,” confirms Lisa R. Young, PhD, RD.

Food labels don’t always provide accurate calorie counts, and most of us are notoriously terrible at guessing healthy portion sizes. That’s why weighing food is one of the best ways to ensure you’re keeping a more accurate food journal and remaining in the calorie deficit needed to shed pounds.

“Using a food scale eliminates the guesswork,” says Keith Ayoob, RD. While keeping a food diary is a science-backed method to lose weight, one of the most common complaints about food logging is you don’t actually know if your calorie counts are 100% accurate. With a food scale, you can be sure you’re recording the correct amount of food by weight. As you learn how much or how little you’re eating, you can adjust your calorie intake and macronutrients to better support your health goals.

If you’re just beginning a weight-loss journey, “food scales, measuring cups and measuring spoons help you get familiar with what portions of different foods look like,” says Summer Yule, RD. We often think we’re eating much less than we are — especially when it comes to calorie-dense foods like nuts, nut butters and cooking oils or foods we tend to pile on like pasta and cereal. “It’s an eye-opener,” says Ayoob. “That famous ‘deck of cards’ portion size for 4 ounces of beef or fish becomes more meaningful when you’ve had the experience of weighing it out yourself.” Over time, the more you weigh your food, the better you’ll be at eyeballing portion sizes to avoid common mistakes.

On the other hand, a food scale can also show you how other nutritious foods like leafy greens are hard to overdo. “I don’t care how much that spinach weighs as long as you’re eating lots of fruits and vegetables and not adding tons of high-calorie dressings,” says Ayoob. In this sense, a food scale can serve as a helpful reminder to enjoy more healthy foods.

A food scale is essential for getting measurements precisely right when cooking and baking. “The same volume of an item may have different weights depending on how tightly it was packed down,” explains Yule. “Using weights is a foolproof way to ensure recipe success.” Buy a food scale, and you can reward yourself for investing in your health by making some slim down-friendly treats like low-carb banana bread or chocolate-dipped meringues.

Registered dietitians agree the best food scales have a few things in common. Here’s what to look for as you shop:

• A scale that provides measurements in both ounces and grams for flexibility
• A tare weight function to set the weight at zero before you add food to a container ensures you’re only measuring the weight of the food
• An auto shut-off feature to preserve battery
• A large surface area for bowls and plates of varying sizes
• Affordability

Young recommends the GreaterGoods Digital Food Kitchen Scale. “It’s lightweight and affordable, uses grams as well as ounces and can be easily stashed away,” she says. The Ozeri Pronto Food Scale, Escali Primo Food Scale and the Etekcity Food Scale all fit the bill, too.

To get started with a food scale, put it on a flat surface and give it a few seconds for the tare function to zero-out before adding food, says Ayoob. Weighing food before cooking is ideal, but if you forget, don’t stress; it’s more important to be consistent with food logging.

As far as how often you should use a food scale, that’s up to you. “There isn’t an exact right amount of time that everyone should use a food scale,” says Yule. You might want to try using it on and off to stay on track with your weight-loss efforts, when you need to figure out portion sizes you’re unsure about or just to make the perfect soufflé.

A good rule of thumb: “Use the food scale as long as it’s serving you well, and you’re benefiting from it,” says Yule. If you feel like you may be overdoing it or you’re obsessing over everything you eat, it might not be for you. Instead, you could try another avenue, such as the plate method or mindful eating. If you need help figuring out where to start, it’s always smart to reach out to a registered dietitian who can create a personalized plan.

Unlock an experience that’s like having a dietitian, trainer and coach — right at your fingertips. Go Premium for expert guidance and exclusive tools that will help you reach your personal health goals.

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Diet does not lead to eating disorders – a systematic review

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June 7, 2023

Currently, the main method of combating obesity is lifestyle modification, including diet therapy, increased physical activity and correction of eating behavior. Psychosocial and mental health status are recognized as important aspects in the outcomes of obesity therapy, but the risks of developing eating disorders (EDD) are not well understood. Although dietary intervention aims to improve the weight and health outcomes of obese and/or overweight patients, there are a number of interventions that are considered unintended risk factors for ED, especially among adolescents.

In March 2023, a systematic review was published by Hiba Jebeile et al., presenting data from 49 studies (total number of participants 3667) to assess the risk of developing ED as a result of weight management interventions. The duration of interventions ranged from 4 weeks to 18 months followed by follow-up from 10 weeks to 36 months. The weight loss interventions used in most studies were a 1200–2000 kcal diet and physical activity. In six studies, participants received additional cognitive-behavioral therapy. Using specialized questionnaires and scales (EDE-Q – Eating Disorder Examination Questionnaire – for general stratification of the risk of developing eating disorders, BES – Binge Eating Scale – for assessing the severity of compulsive overeating), the risk of developing eating disorders was assessed before and after the implementation of lifestyle modification measures, as well as during the period of dynamic observation.

According to a meta-analysis, weight loss through dietary therapy does not significantly affect the development or worsening of symptoms of eating disorders. In addition, the risk of developing this complication is reduced if the diet is followed for more than 4 weeks. This is confirmed by the results of observations within 36 months after the intervention, as reported in most sources. However, four studies reported the occurrence of binge eating and compensatory behaviors between baseline and follow-up in a small subset of participants (0.0 to 6.5% of participants). Since it is not clear whether this is the onset of new symptoms or the reactivation of pre-existing eating behavior problems, the analysis of this indicator is difficult.

A limitation of the meta-analysis is the lack of long-term follow-up data (maximum study duration was 36 months). Although most participants experience significantly fewer compensatory binge eating episodes, some patients are still at risk for developing or worsening eating disorders. Further research will allow the identification of individual risk factors and effective methods for their assessment.

Eating disorder risk during behavioral weight management in adults with overweight or obesity: A systematic review with meta-analysis

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Meals according to your food intolerance test

If you try to eat right, but your skin still reacts to foods with inflammation, and your weight does not decrease? Perhaps you choose products that do not suit you.

To find the perfect diet to improve skin condition and help you lose weight, you can take a food intolerance test.

We talked with dermatovenereologist, cosmetologist of the Remedy Lab clinic Elena Mikhailovna Makukha about how the food intolerance test passes, what it shows and how it helps to improve life.

Dermatovenereologist, Remedy Lab cosmetologist Yelena Makukha

What is a food intolerance test?

The test allows you to determine the body’s response to specific eating habits.

It identifies foods that irritate the body, harm the immune system and

trigger systemic inflammation that causes chronic disease, obesity, various skin conditions and hypertension.

A still from the film “The Admirer”

Who needs to take this test?

Anyone interested in their health should take this test.

It is also desirable for people with diseases or abnormalities in blood tests, patients in a pre-diabetic state, with high blood sugar or food allergies, frequent migraines, bronchitis, diseases of the urogenital area, constipation, irritable bowel syndrome.

Scene from Sex and the City

At what age can I take the test?

The test can be taken by both adults and children.

What does the test show?

This test shows the level of immunoglobulin G for a food agent, and there is a certain scale with values ​​that a doctor deciphers in a special program.

Still from the film “French Suite”

Does food intolerance change throughout life and how many times do you need to take a food intolerance test?

If you exclude foods that irritate the immune system, the quality of life will change – energy levels increase, a feeling of lightness appears, many lose weight. If you follow strict recommendations and do not violate the prescribed diet, you can repeat the test no earlier than six months later.

How to prepare for the test?

The test can be taken at any time of the day, there is no need to prepare for it and observe any conditions for donating blood, for example, on an empty stomach.

A still from the movie “Women”

How does the procedure go?

The patient donates blood from a finger to a specific test sheet.

How to understand what can and cannot be eaten by the test?

At the follow-up (after blood donation) consultation, the patient receives a list of 3 product groups. Foods with an abnormally high level of immune response are represented in the red group. They should be excluded. Products from the yellow group should be excluded for at least six months and periodically introduced into the diet. Products from the green group can be safely consumed.

Still from the film “Bridget Jones’s Diary”

What happens after receiving the result?

According to the results of the test, the doctor selects an individual nutrition system that reduces the load on the immune system and leads to the normalization of metabolic processes.

Foods that, according to the results, are undesirable to eat, should be eliminated from the diet immediately or gradually?

It will be right for the immune system to immediately exclude foods from the red list.