The Word on Weightloss

Hopefully we helped you pick out your scale yet the looming question still remains: How often should you weigh yourself when dieting or on a weight loss program? Is once a day too much or is once a week too little? In this article we’ll take a look at both sides of the spectrum so that you can decide which option fits most successfully into your weight loss plan and schedule.

No matter when or how often you weigh yourself it’s important to understand a few ground rules.

• To get the best results weigh yourself at the same time every day. This way you’ll get much more consistent and reliable numbers to compare and track your progress.
• Choose a time of day that works best for you, either morning, afternoon or evening. My suggestion would be to weigh yourself in the morning before you eat breakfast. Because your body has fasted for several hours during sleep your most accurate weight is in the morning before you take any food or liquids into your system. Cutting out these variables helps to track the most accurate number on the scale.
• Place the scale in the same location every time you weigh yourself and be sure to choose a hard surface.
• Wear light clothing or nothing at all to get the most accurate body weigh calculation.

Be sure to get a scale that gives you a reading that’s accurate. If you’ve used the same scale for years try buying a new one that’s been recently calibrated. In addition, if you’re curious to measure more than just your weight, say your bone, muscle and water mass try buying a scale that takes more in-depth measurements and record all of your results to get a more robust picture of your body’s weight and mass.

Daily Weigh-ins
The major challenge in treating obesity is not losing weight with healthy weight loss, but keeping it off with smart weight management. In a research study by Rena Wing, PhD, participants in the National Weight Control Registry showed education about successful weight loss is critical to keeping the weight off. Participants of Dr. Wing’s study reported that they self-monitor their weight regularly: 75 percent of participants weighed themselves at least once per week, and many weighed themselves daily. Frequent weighing of the observed participants served as an "early warning system" causing these participants to implement strategies to prevent further weight gain. Many participants reported that they have a plan for what to do if the scale reaches a certain number. Other studies have found that self-monitoring predicts success in long-term healthy weight management.

The Duke Diet & Fitness program recently suggested that individuals weigh themselves daily. This recommendation comes from experts and dietitians who speculate that frequent weigh-ins remind you of your weight loss goals and help keep you motivated. In addition, they also suggest that you track your results alongside a food diary for a more well-rounded idea of your weight management. If you track your weight and review what you ate the day before you’ll have the most accurate record of what you weigh and why you gain weight or lose weight.

On the flip side, Duke Diet & Fitness also reminds us that daily weigh-ins may not be right for everyone. Those who may be suffering from an eating disorder like anorexia or bulimia my be discouraged from daily weigh-ins because they will distract the productivity of the recovery process.

Weekly Weigh-ins
Some weight loss programs suggest that individuals only weigh themselves once weekly. The reason for this is that your weight fluctuates daily due to the food and beverage consumed and the amount of water that is held in your body. These facts can lead to a misleading couple of pound fluctuation on a daily basis. If you’re working hard to lose weight and you suddenly find that you weigh two pounds more, it’s discouraging, perhaps even discouraging enough to cause you to quit, throwing all your hard workouts and clean eating out the window.

Some weight loss programs suggest weekly weigh-ins over daily weigh-ins. They suggest weighing yourself once weekly, but know that your self worth isn't defined by the number on the scale — don't live and die by it, but awareness (vs. avoidance) is important. Additionally, some diet experts believe that a once-weekly or even once-monthly weigh-in is a more accurate reflection of weight management progress.

What’s best for you?
Based on your own comfort, schedule and how you would use the weigh-in information, decide which fits your weight loss program and your way of life. You can even try out both sides of the spectrum to see which works best for you. In conjuction with dieting, try a month of weighing yourself daily and then a month of weighing yourself weekly. Record your results and track if there’s any difference in progress along the way.

No matter which option you choose, always make sure to record what your weight is so you can see your progress written out! It’s encouraging to see the numbers as you lose weight...and hopefully motivating to keep you moving toward your fitness and healthy weight loss goals.