Last week I wrote about, and you commented wonderfully on Fat Acceptance. I thought it would be interesting to see what your thoughts are on another frequently discussed topic, and a question I am frequently asked. That question is:
”Should you weigh everyday?
I, of course, don’t have the correct answer for this question because like so many other aspects of this weight loss journey I don’t think there is just one way to handle weighing regularly. However, I can tell you how I approached the scale at three different points on my journey.
When I was gaining weight with no end in sight I rarely weighed. If you will remember, I slowly put on the pounds during the first three years of my marriage, but the big jump came during my first pregnancy and the resulting 75 pound weight gain. After I gave birth to my first daughter I rarely weighed. I occasionally stood on the scale but got so depressed to see the numbers going up, up, and up that I just quit weighing. When I joined weight watchers or some other program I of course got weighed, but I never stayed on those programs very long.
During my final journey to lose weight I committed to myself to weigh everyday. I know – a lot of people disagree and that’s perfectly fine, but that’s what I did. I weighed everyday to check in on my progress. One thing I learned very quickly however, was that the scale won’t move down every day, or even every week. In fact, I became very attuned to the rhythms of my body when it came to losing weight. Certain times of the month were harder than others, and I understood that weight fluctuates. What I also learned was that what I was looking for was an overall downward trend, not just a straight line of loss. Weighing daily kept my accountable.
After I reached the point where I was happy with my weight I had to decide whether or not to continue with the daily weigh-ins. I decided to continue weighing daily and I’m glad I did. All these years later I still stand on the scale every morning. For me, it keeps me honest with myself. I give myself a 3 – 5 pound range to fluctuate within, and when I hit the “high” number, I immediately take action. I ramp up the exercise and watch the extra snacking that I may have allowed into my life.
There are studies that show that the benefits of weighing daily can be measured quantitatively. A study from the University of Minnesota found that adults who weighed themselves daily while trying to lose weight, lost 12 pounds in 2 years, whereas people who weighed themselves weekly lost six pounds. The daily weighers also had less of a tendency to regain their weight. I have found this to be true in teaching my weight loss classes over the years. The people who weighed daily lost more weight on average during the class period then those who chose not to. It is a personal choice, but if you are struggling with lack of progress, then considering weighing more frequently may help your long term success. (As long as you can accept those normal fluctuations!)
Where are you on the scale issue? Do you weigh every day, every week, or have you thrown the thing out the window and rely on other measures to measure your progress and keep you accountable? Diane
I weigh daily. I play tricks with the scale if it’s once a week (drink less water, eat lower cal just to see a change in the scale) Weighing every day means I need to be good daily or else I’ll see the consequences. It’s been working pretty well. When I start getting too obsessive I’ll know it’s time to stop.
.-= Beth @fatbustermack´s last blog ..Fig and PB Dough balls =-.
I weigh myself every day (unless I’m traveling) but only chart the new lows. Maybe I’m fooling myself, but I figure since I drink a lot of water and so am not dehydrated, the lows are accurate. The minor blips up could just be salt or hormones. But, like you Diane, I get very strict with my diet and exercise if the blips up exceed 3-5 pounds. And I also get serious when it’s been too long since I reached a new low – I’m near my goal but would like to lose a bit more.
Wonderful post! I agree – weighing myself daily keeps me accountable, too.
Personally I think you should not weigh yourself everyday. While it may make you lose the weight faster (average…) it does not make you happier. I have gotten so many emails from clients who were SO upset because they did not lose weight one day or gained some. No matter how much you tell them that weight fluctuates (not because of the fat…) many people get so discouraged. That is probably why on average people who weigh themselves every day lose more. For some it is such a shock that they eat extra little or exercise more the next day… But I am sure there are also some people who don’t believe the diet works (hence stray from it) or eat more because they are upset (emotional eaters). So overall I think it really depends on the individual and what her/his specific issues are.
Great topic!!!
I really enjoyed both your post and all the comments and insights Diane.
and you know me
Im a once a year needed or not weigher.
364 other days? I rely on my jeans i know should fit.
.-= Miz´s last blog ..Living not blogging. =-.
I weigh myself every day. I think it really helps keep me focused and you’re right, it does help you attune to your body.
Now, I must disclose, that I am not one to obsess over the numbers. If someone is, then I do think it could become a dangerous issue for that person.
.-= Fattie Fatterton´s last blog ..After this week, it will be better =-.
Great post Diane! I love the topics you have been writing about. Weighing yourself I think is great if you are in the mindset of losing weight or maintaining weight. Being overweight and hoping on the scale to see that big number may pull someone back down even deeper than before. It’s about accepting what you weight and learning it can only get better. Weight does fluctuate. People often get frustrated because they think results should be there but the scale doesn’t show it. For example..me..I lift weights and try to keep toned and know that my weight will be heavier than others because of that. You can’t compare. You just have to do the best you can. My way of measuring is my clothes. When my clothes feel good, I fee amazing!! Nothing wrong with the scale. I’m for it too if it doesn’t make you go crazy
.-= Jen-JensFitnessTips.com´s last blog ..Tip #53: Wii Active Alternating Arm Raises =-.
Obviously you know I am a daily weigher, and it has made a huge difference in my awareness of what I do and eat as well as how it affects my body. That, and food journaling, has made the difference in my success in this endeavor, I think
.-= Taryl´s last blog ..Weekly check in! =-.
I don’t have a scale, but weigh about 4x/week at the gym. Given how sensitive I am to salt, how much I gain with pms, and the fact that I weigh all different times of day on about 4 different scales, I don’t let the number get to me. I keep track of highs and lows, just make sure they’re both trending lower.
.-= julie´s last blog ..My mother, my enabler =-.
Hi Diane, I do weigh myself every day now that I also keep track of my calories every day.I don’t sweat the little gains and losses but if I notice a trend – I start thinking to figure out what is up. I mean if I lose too fast or gain over several days I want to know why.
.-= John W. Zimmer´s last blog ..Is the Question Diet or Exercise to Lose Weight? =-.
I think reading this post was exactly what I needed! Since losing weight I have always weighted in daily and it has always worked best for me. Lately though I have been purposefully skipping days (err, or weeks) when I KNOW I won’t like the number. I know that for me this isn’t the best way to go about it. Tomorrow morning, I’m weighing in!
.-= Lara (Thinspired)´s last blog ..Drive-By Posting =-.