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
Thanks Diane. I’ve felt sort of embarrassed that I couldn’t stop myself hopping on the scales and weighing every day. You’ve just made me feel a whole lot better for giving in to this desire
Now, if I can only stop giving in to those ‘naughtier’ desires….
.-= Deniz´s last blog ..A poorly bunny =-.
I too weigh myself everyday. I had such a hard time not finding something to make me the victim, TOM, sickness, weighing after breakfast. It helps me be accountable and consistent.
But more than that, I can be gentler with myself with empirical data. (doesn’t that make me sound smart) By weighing myself at the same time in the same way every day I know for sure how much is bloat, how much is extra portions, and how much is TOM. I’m getting to know myself. In maintenance I’m planning a 5 pound range where I will have an ALARM to get back on loss plan.
That’s the way I plan to have this stay off long term.
.-= JourneyBeyondSurvival´s last blog ..The Problem With Dinner =-.
i loved this blog entry!!! i’m a weekly weigher right now, mainly because i am at the beginning of my journey and have a someone obsessive personality so i want to make sure the scale number doesn’t take over my life! but once it becomes more a habit to work out and eat healthy i may consider doing the daily weighing…such an interesting article.
.-= PhluffyPrincess´s last blog ..Heading back to Phase I =-.
I weigh myself regularly, more than once a week but not daily. I still have a hang up on THAT NUMBER ! I notice that it will effect my mood for the day. But it also effects what I eat that day too depending so it is a good thing to do.
I do completely agree that no matter what, it is important to know about what you weigh within a few pounds. It is so easy to gain weight quickly and kid yourself. I still cannot guess what I weigh in the morning and sometimes I am so surprised by the fluctuation that I see!
Oh! And Thank you so much, Diane, for the GYM IN THE BAG!!
What a lovely surprise to win especially since I will be traveling in just a few weeks for a family vacation!
In my opinion – the biggest factor in those scale fluctuations – that drive people crazy – is SODIUM. So I think a very important part of understanding our bodies and having a good relationship with the data the scale gives us – is staying between the recommended 1500-2400mg of Sodium each day. Estimates are that the average American consumes about 8000mg, and I believe it. I NEVER add salt to my cooking/food. I eat mostly whole foods with only a small amount of processed. And I still have make very careful choices. It is absolutely amazing how quickly the sodium level can add up each day.
I also think that if we want to maintain – we have two choices:
1. we get on the scale each day and use the information it gives us wisely
2. we have perfect food/exercise
There is no magic. It has to be one or the other, or both. But it can NOT be neither – in order to maintain successfully.
.-= vickie´s last blog ..EDIT – and this post doesn’t read like it was edited at all – it wanders here there and every where. =-.
I weigh-in weekly at my Weight Watchers meeting. Even though we have a scale at home, I’ve stayed away from it. I think one reason is that it gives different numbers from the scale at Weight Watchers…for some reason that gets me out of whack (sometimes getting my hopes up, sometimes dashing them). I think I would probably drive myself crazy if I weighed-in every day. But as Vickie said above, it might be interesting to look at daily weight fluctuations with regards to sodium intake for the day!
.-= Rachel´s last blog ..Pop ~ Rachel =-.
I feel like if I weighed myself every day I’d become obsessed. I didn’t grow up with a scale and never had one readily available until someone at my office bought one and put it in the women’s bathroom. Now I weigh every so often but the day-to-day fluctuations are annoying and I can see how that would drive someone nuts. I’d rather go by what my body looks like and how my clothes fit.
.-= Tracey @ I’m Not Superhuman´s last blog ..And the Oscar Goes To… =-.
I weigh daily because it is a constant reminder of how weight goes up and down regularly for a variety of reasons. For instance, last Sunday my weight was 5 pounds less than it was yesterday. If I only weighed myself once per week, this might have discouraged me. It may not be the answer for everyone, but it works for me.
.-= karen@fitnessjourney´s last blog ..My Shallow Reasons for Getting in Shape =-.
I used to weigh myself once a week…on Monday’s…that way I made sure I didn’t over do it on the weekends. It was a great strategy I need to get back to as that was a time in my life when I was the leanest.
Now I go by the mirror and by how clothes fit…which works, too, but it isn’t quite as scientific.
.-= Joanna Sutter´s last blog ..Sunday School =-.
I agree that daily weighing does keep you honest and I notice during periods when I am not doing well on my food choices, I tend to avoid the scale. However, daily weighing can get obsessive for some people, and if the scale doesn’t show what you were expecting, it can be very discouraging. I weight about three times a week and write the number down on a calendar. It is useful to be able to go back and see how my weight has fluctuated over the years.
.-= Amy´s last blog ..A very special day =-.
Diane, I am exactly where you are at right now. I weigh each day & have that range I stay within basically cause by body weight has always fluctuated a lot BUT I will not let myself go over that 4-5 pound top part. I also have jeans I use as a barometer too & if they fit good, I am good. I use both but I still weigh every day first thing.
I have read many studies like you that show that people that weight themselves tend to lose & keep off the weight but once again, this is personal & too some, it makes it worse. The key is to be honest with yourself & make sure you are not “not weighing” cause you don’t want to face the truth.. no excuses & no fooling yourself!
Great post Diane!
.-= Jody – Fit at 52´s last blog ..Diet & Fitness health! =-.
I’ve gone from weighing everyday to weighing once a week or once a month. I do find that weighing everyday keeps me on top of things better
.-= suzanne´s last blog ..Weekly goal update… =-.
Most studies support the value of weighing oneself every day, but it seems to me that this is one of those things that vary from person to person. There are several ways to keep track of our weight, and the key is to find one we are comfortable with and that works. When I was losing weight, I used the scale more frequently. Now that I have been stable for so long, I rarely use it, and when I do, I can guess with the accuracy of a circus sideshow hack
.-= Dr. J´s last blog ..Lab Notes: Ban on Junk Food in Schools Proves Effective =-.
Earlier on in my weight loss journey I was HIGHLY scale-averse…BOTH in terms of weighing myself and weighing / portioning my food. I reasoned that I knew enough about food, what TO and what NOT TO eat. So I took an “intuitive” approach which really worked quite well as I dropped from around 350 pounds down to around 230 pounds. I avoided all tempting, high-carb, sugary-sweet foods and bulked up on veggies and water.
However I plateaued around 226-230 for over a year. It was then that I thought: Okay, I’m going to give this weighing business another shot and see if it can help me to break through this plateau.
That was last fall. Sure enough I’m getting close now to breaking through 200 and accomplish my goal of reaching 194 which would be a “normal” BMI for my height.
I started by weighing myself weekly, but lately as I close in on 200 I’m weighing myself almost every day.
Don
I can’t say what’s right for everyone, but I did respond to this post on my blog…before I saw what you wrote today!
.-= NewMe´s last blog ..Letting Go of the Numbers =-.
This is a tender subject and obviously has no clear answers. I will share my perspective from my previous blog as a means of demonstrating how deceiving the scale can be, even for someone who is very fitness savvy. http://www.emergefit.com/articles/F_WallingTheScales.htm
.-= Emergefit´s last blog ..A New Persective On Squats, Lunges, And Living Life… =-.
I also weigh myself every day. I find it forces me to be honest with myself about the food I consume. Daily weigh ins keep me on track.
.-= Bella @ Stilettos on the Streetcar´s last blog ..Full disclosure =-.
When I started my blog, I weighed myself every single day. I ended up driving myself crazy. I would be down five pounds then up six. I can’t afford to ride that emotional roller coaster.
Weekly weigh-ins keep me sane. I keep working through the week and weigh in every Monday. Yikes! That’s today.
.-= 100 Pounds in a Year´s last blog ..The Polar Bear Plunge is Today =-.
I weight about 1-2 times a week, but I’m with you, when I see that number creeping up too much I know it’s time to do some cutting back on treats
.-= Lauren @ Eater not a runner´s last blog ..Another Beautiful Day =-.
I weigh myself every day. Like you, it keeps me honest, and I just look for a downward trend. It’s been interesting to see the patterns my body shows on the scale. I know that there are other non-scale tools that show progress, like when I bought smaller jeans but the scale wasn’t moving, yet the day-to-day check-in keeps me accountable.
It’s definitely something that everyone has to figure out for themselves. I have a friend who can’t imagine weighing every day, because she said she’d be too upset with the number fluctuations.
Good post and interesting comments this morning.
.-= Leah´s last blog ..Perfect 10 Update #9 =-.
I weigh weekly but I’ve been thinking of changing to daily. I chose weekly because I know how strong the psychological stuff is with me and I feared that if I saw daily fluctuations I’d obsess over them endlessly and really hurt my progress. However, at this point I feel a little more secure about that sort of thing and I’m also getting to a place where I’d really like to be better in tune with what my body is doing. Right now I have no idea and I think the insight could be very useful.
.-= Sarah´s last blog ..Meal Plan =-.
i am a daily weigher.
I couldnt handle the fluctuations at first but over time, I saw the scale for what it was..just another measurement tool.
Right now while I’m in “limbo”, I too have given myself a high number and the minute I pass it I know it’s time to take action again.
I weigh every morning and sometimes in the evening also. Like you, I like to determine the patterns of what different things do to my weight and it keeps me accountable and allows me to reign in before a problem gets bigger than I would like.
.-= Melissa´s last blog ..Birthday Giveaway Extravaganza!! =-.
I am not feeling so bad about stepping on the scale everyday now. I see I am not alone. I find I might stay the same all week and then in one day it goes down by a couple of pounds.I am trying not to get too obsessive over it though.
.-= Jaime´s last blog ..Busy Weekend. =-.
This was a very interesting post and it provoked some passionate responses. I guess I’m the opposite here as I do not have a body weight goal but a body fat goal. There are a lot of thin people out there with a whole lot of body fat. Weighing less does not make one fitter. When I took up running, weight loss was not as important to me as body fat loss. My body fat percentage and body measurements are how I measure my success.
Daily WI for me is a no no. It messes with my head. I can go up and down throughout the week- and I can get moody depending on what it tells me! lol The only scale that matters is the one I step on once a week at the Weight Watchers Meeting.
.-= tj´s last blog ..FAST WEEKEND! =-.
I am now a daily weigher. Like you, when I was gaining weight, I rarely weighed. Probably only at the Dr’s! Though sometimes the number I see puts me in a bad mood, it at least keeps my eyes open and aware of what is going on so I can take action!
.-= Linda´s last blog ..Chocolate Cake (birthday cakes, round 1) =-.
I have OCD, so I found weighing twice a week was sufficient and didn’t feed my obsessive nature.
.-= Sunny´s last blog ..Sunny’s Oscars Best & Worst Dressed List (LOL) =-.
I weigh daily. And I know, there are SO many days I obsess over the number when I shouldn’t, but I honestly feel like a week is too long to go between weigh-ins.
.-= Jeremy Logsdon´s last blog ..Weekend Warriors Update =-.
I think doing it everyday helps me to be acountable and also shows me the immediate reaction to a binge.
.-= Lisa´s last blog ..$103.00 = the money it takes to make a fatty happy =-.
I use to weigh every day. It made me crazy. I got rid of our home scale. Now I only weigh at the gym every 2 weeks.
Jill
I weigh everyday. I cannot help it. For me, it helps keep me accountable. I don’t “count” my everyday weigh ins…only those that I do every week.
But you are right, I have learned my body times to a T. I know when I’m going to be bloated and when I’m going to be hormonal, etc. It has made me very in tune with my own body.
.-= Lola´s last blog ..Tuesday =-.
I weigh myself daily. I need to know the number even if it fluctuates and, as you said, I can make adjustments if necessary.
.-= ‘Drea´s last blog ..Religion And Rock Climbing =-.
I do weigh myself everyday. It’s part OCD and part curiosity. When this is all said and done, I think it’d be neat to have that chart showing the daily trend for over a year’s time. or two years. It also really helps me to stay on track. If I went a whole week or month, I’d surely get comfortable and veer from my plan.
.-= Josie´s last blog ..Speed =-.
My name is Amy and I have scale issues
I do! I am not afraid to admit it… but being almost a year in now, I have to say that I could see myself doing what you do, Diane!
This past year I have weighted myself once a month. I have psychotic episodes when I weigh myself every day or every week…
.-= Amy´s last blog ..Have Some Butter With Those Veggies! =-.
No No No No. That number on the scale has a horrible effect on me. It can make or break my day. I get depressed if the number gets up and thus starts the you suck thinking, etc.
.-= Jen´s last blog ..Another Dating Hall of Shame Entry =-.
I weight daily to stay accountable for my 40 lb weight loss and to keep me on track to lose the rest of these pounds that I’ve yet to get rid of. I notice when I don’t weigh daily I give myself permission to slip into old bad habits the scale keeps me accountable and on track. And when I find I’m avoiding the scale it’s because I’m not doing like I should all around health wise.
I love your blog, keep up the great work you’ve been such an inspiration to me. I’m glad I came across your page on sparkpeople.com
I have to weigh myself daily to stay accountable for the 40 lbs I lost and to stay on track to lose the rest of these pounds I have to lose, another 40 lbs to go at least. I find if I don’t weigh in daily I give myself permission to do all kinds of naught things like over eat, stop exercising need I go on.
I’m so happy that I found your page on sparkpeople.com which led me to your blog here. Your such an inspiration keep up the great work.
I don’t own a scale! I step on the one at the gym sometimes, but it’s really just a curiosity thing. The way I carry my extra weight (in my belly) I can tell if I’ve gained a couple pounds immediately because my pants are harder to button. More so, I can see a small gain just by looking in the mirror in the morning. I guess it’s all about finding what works for each individual. My mom drives herself crazy stepping on the scale every morning. She’s been trying to lose weight, but it’s been slow. Everyday she steps on the scale feeling discouraged and guilty. I wish I could snap her out of it
.-= Susan´s last blog ..Three Generations =-.
I have weighted daily for as long as I can remember – when I am thin and when I am overweight, dieting or not. And I know that I am way to emotionally impacted by the number on the scale. My plan for the future, as I end my yo-yo years, is to set a number for myself. If I go above that number I need to take action. Baby action. If I go several pounds above, I need to take more serious action. I will use the scale in a positive way to finally maintain.
Personally, I weigh every day, but I am also learning to take more comfort in the other measures of progress too. For me, weighing daily has really worked to give me the constant updates that keep me on track.
.-= 266´s last blog ..Row, Row, Row Your Boat =-.
This is a question that really divides opinions. I think once a week is about right to give you a good idea of how your weight is going, but some people prefer more often and others less often. However often you weight, it’s a great empowerment boost to see a drop! I really like your idea of having a fluctuation range and then taking action if you hit the highest point of that range
I think it comes down to what works for the individual.
Those that can use it as a tool to see how things are going and doesn’t let it change their feelings and mood should use it all they want.
Those that realize it just helps destroy their will to lose weight and sabotages their attempts should use it a lot less frequently.
I’ve tried both and right now I’m an everday user. So far so good
.-= John´s last blog ..Toughest One Yet =-.
everyone should give their scale a battery lobotomy. it’s the only way to do.
.-= Yum Yucky´s last blog ..This is What 185 Pounds Felt Like =-.
I am on a 1500 calorie diet which my doctor calls it a life style diet. She also put me on low-fat portion control and exercise. She told me not to weigh myself every day because I would see a greater weight loss if i weigh myself every 2 weeks.And it would keep me more motivated to want to reach my goals. I for myself like this plan and have lost 18lbs in 6 weeks. And I am happy with that and seeing results:)
I weigh myself every morning and it’s worked great for me. I haven’t always felt comfortable telling people that but like you said it helps me stay accountable. So long as you realize and understand the numbers and don’t treat them like life and death but instead of progression and ever changing thing you’re fine. It’s not always for everyone but I think it works for a lot of people.
Thanks for posting this … it means I’m not the only weird person out there
.-= Sean (Learn Fitness)´s last blog ..Do Warriors Get Blisters? =-.
I still weigh everyday for accountability. I don’t freak our by a small gain but allows me to see how food and exercise effect my body.
.-= Cynthia (It All Changes)´s last blog ..Something’s Missing =-.
I’m a frequent weigher, but only because I am okay with whatever the number says. I know how much the scale can fluctuate from day to day, so I don’t get excited unless it goes in a certain direction and stays that way for a few days. Then I need to get serious. We tie way too much emotion to a little box. It does not define us. It is only a tool.
.-= Lori (Finding Radiance)´s last blog ..Power lifter! =-.
I weigh ever day, for the same reasons as you. It keeps me accountable. And it has taught me to be more in tune with my body! I realize a fluctuation in the scale can be no big deal!
.-= kilax´s last blog ..Do vacations make you happy? / Alternative Baking Company Cookies Giveaway WINNER =-.