Sometimes, the scale needs to be zeroed out to be accurate. This can be done in two ways, depending on the scale you have. If you have an analog scale, press down on the scale with your hand and then lift up. The dial should level out to zero. If it doesn't, use the turn wheel, usually located at the bottom of the scale or near the dial, to move the dial of the scale to zero while it's resting. Test it again to ensure it is at the right place. If you have a digital scale, follow the same procedure as with an analog except the balancing will be done with a digital button instead of a turn wheel. One way to check the accuracy of your bathroom scale is to test an object that you already know the weight of. It needs to be large enough to register on your scale but small enough that you can carry it to the scale. Try something like a new, unopened bag of flour or sugar. These generally are five to ten pounds and should be a consistent weight. The weight of the paper or plastic bag these things come in shouldn't mess with the weight. If the flour or sugar comes in a heavy sack or metal container, you won't get an accurate reading and you should try another object. You can also try hand weights. The weight of these objects will be written on the side. Test to see if they are the weight they say they are. Another way that a scale may be inaccurate is across multiple weigh ins. Take an object you know the weight of, such as a hand weight or bag of sugar. Place it on the scale and note the weight. Take the object off and let the scale return to zero. Place the object on the scale again. Note the weight again. Repeat this at least five times to make sure that the scale in consistent over multiple weigh ins. You can weigh the object more if you get inconsistent results. Just make sure you do it an odd number of times so you can't have split results. Another way to make sure that a scale is accurate is to check the weight of two objects together. This will typically give you a larger amount of pounds, which will help test the scale at a higher level. It will also test the accuracy of the scale with an uneven weight distribution, which can be helpful for when you weigh yourself, since sometimes you might not stand with your weight 100% balanced. Place one object on the scale. Note the weight. Take it off and let the scale even back out. Place another object on the scale and note its weight. Take it off and let the scale even back out. Now, place the two objects on the scale together. Note the combined weight. Add together the weight of the objects and see if it matches the weight the scale told you of them together. If it matches, the scale is accurate. If it doesn't, try it again and see if it is off by the same number. If it is, it might be that your scale is always off by that amount. You can also try stepping on the scale alone, noting the weight, and then stepping on the scale with an object that weighs X amount of pounds, like a 5 pound dumbbell or a 1 pound bag of flour. Then, check to see if the weight goes up by the exact amount that you are holding. If it does, then the scale is accurate. For example, if you step on the scale and it says 145, then it should go up to 150 when you step on again while holding a 5 pound dumbbell. A scale can be affected by the surface it sits on. The best surface for a scale is a hard surface such as a flat bathroom or kitchen floor. It may be cushioned too much by carpet or other soft surfaces, which can make the scale off balance and give you inaccurate readings. Weight an object or yourself in the location you have your scale. Clear the scale and then move it to a different, more stable location. Weigh the same object again. The object should weigh the same. If it doesn't, one of the locations is causing inaccurate readings. Do a test with an object of known weight to see which one is accurate. Try to keep the scale in the same place every day. This way, even if the scale is slightly off, you should be getting the same error each day. This means that any weight you gain or lose, despite the number not being exactly correct, will still be how much you have gained or lost since your starting point was always the same.

Summary: Zero out the scale. Weigh a familiar object. Reweigh an object multiple times. Weigh two objects together. Weigh yourself while holding an object. Change the location of the scale.

Although changing your diet is the most important aspect of losing weight, exercise also plays a significant role. As you are attempting to lose quite a lot of weight in a limited amount of time, you will not be able to reduce your total calorie intake through diet alone (without starving yourself). You will need to use exercise to make up the rest. The actual number of extra calories you'll need to burn each day to for weight loss depends on how many calories you cut from your diet. If you went down to 1,200 from 2,200 calories, you'll have to burn an extra 500 calories. The number of calories you burn from exercise depends on your weight and metabolism. On average, a person can burn 731 calories an hour running a 10-minute mile. Cardio is the best type of exercise for fat loss, as it burns the most calories and helps to get your heart rate up. To lose 12 pounds in a month, you'll need to be doing 30 minutes to an hour of moderate to intense cardio exercise a day. What counts as "moderate to intense" will vary depending on your current fitness level, but a good rule of thumb is that you should break into a sweat within the first few minutes of exercising and keep sweating for the duration of your workout. Some good cardio activities include walking/jogging/running (depending on your fitness), swimming, rowing and cycling. However, an hour-long dance class or an afternoon playing ultimate Frisbee will also provide a good cardio workout and can be a lot more fun! Interval training is an exercise technique which involves alternating between periods of high-intensity and moderate activity. This allows you to work out harder and burn more calories than you normally would. For example, alternating between a minute of running at your maximum pace, then doing two minutes of a slower jog is much more effective for burning calories than running at a steady pace for the duration of your workout. You can use interval training in almost any kind of cardio exercise. To read more about interval training, take a look at this article. Strength or weight training is not as effective at burning calories as aerobic exercise, but it is still hugely beneficial. Strength training helps you to build muscle and raise your metabolism. This allows you to burn more calories naturally, even at rest. Strength training also helps you to tone up and trim down, making you look slimmer, even if your weight remains the same. Strength training exercises like squats, lunges and deadlifts are great total body exercise for both men and women. If you're not familiar with these exercises, it's a good idea to book a session with a personal trainer who can show you how to perform the safely and effectively. Try to include two to three strength training sessions into your weekly workouts. It will give you a break from cardio, while still helping you to lose weight. The later you leave your exercise, the less you'll feel like doing it. It may sound like a great idea to hit the gym straight after work, but in reality you'll feel tired and hungry and going to the gym will be the last thing you feel like doing. If possible, hit the gym in the morning when you feel fresh and motivated. You'll get your workout over and done with early, and have the benefit of the post-exercise feel-good endorphins buoying you up throughout the day. If you're not a morning person, try doing your workout at lunchtime instead. It will help you to clear your head after a busy morning and leave you feeling re-energized when you go back to work. In addition to your workouts, try to come up with some small adjustments to your everyday routine that will increase your overall activity levels. Some examples include: Walk up the stairs instead of using the elevator. Park farther away from a store's entrance so you have to walk that extra distance. Cycle to work instead of taking the car. Even these small adjustments can significantly increase the amount of calories you burn per week, as long as you do them consistently.
Summary: Add exercise or physical activity to your daily routine. Do cardio at least four times a week. Try interval training. Do strength training. Exercise early in the day. Make choices that involve more activity.