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Written by Mary Ellen Coffey How often should you step on the scale to weigh yourself in any given week especially if you're fighting the number on it? I'm all for weighing yourself regularly, as long as you understand that the number on the scale doesn't change unless you do. Nothing changes unless something changes, and change takes time Healthy meal choices along with sustainable exercise needs to be a priority in your everyday life in order to make positive changes and succeed at losing weight, and building strength. Strength training is important in helping you lose unwanted weight since it builds up muscle, and defines your body in a way that strict cardiovascular exercise can't do. If the scale is stuck on a number you don't like then you can change it by committing to a consistent exercise routine, and making healthier food choices. Here's a guideline on how to organize your exercise routine Monday: 30 minutes of cardiovascular exercise Tuesday: 30 to 45 minutes of strength training Wednesday: 45 minutes of cardiovascular exercise Thursday: 30 to 40 minutes of strength training Friday: 30 minutes of cardiovascular exercise Saturday: 30 to 45 minutes of strength training Sunday: rest Adjust the days to what works best for your schedule, but the key is to establish an exercise routine for the majority of your week so it becomes a habit. And by committing to eating more fruits, vegetables, lean proteins, and less processed foods and sugar you're well on your way to losing that unwanted weight. As you establish your routine it helps to write down your workouts and meal choices so you have an honest picture of how you're doing during the week. And if you have a slip up don't worry just get back on track again. Enjoy the process, and recognize the value of your hard work, dedication, and commitment as you move forward towards a healthier happier you! 
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