To weigh or not to weigh during a weight loss program? That is the question. Should you take your body weight and if so, how frequently? Daily, weekly, monthly or other?
Research shows that frequent weighing, daily or at least once per week is a vital tool in helping you lose weight and keep it off.
There are benefits from both a daily or a weekly weight. A daily weight, once in the morning, at the same time each day, prior to food or fluid intake and after you move your bowels (if you move your bowels in the morning), recorded in a journal to track your results, can improve weight loss results. Why daily? We learn cause and effect from our food choices. Your morning weight is often a reflection of your intake from the day before. Daily weighing is also a form of accountability, data collection, and feedback.
For example, I learned that with a daily weight, when I ate out at restaurants, I usually gained 1-2 lbs the next day. While I still eat out occasionally, simply learning that most high calorie restaurant meals caused a weight gain has led to fewer eating out occasions, healthier choices when eating out and better weight outcomes overall. You may also learn how eating late night snacks, drinking alcohol and other choices effect your weight. For example, many individuals lose weight Monday through Friday, but regain the weight back on the weekends by eating out more, and less healthful overall.
A daily weight, for many, can assist with accountability. Seeing a daily weight may help us eat healthier. In addition, if I weigh daily and gain a pound or two, it will motivate me to get right back on track to reverse the weight gain. If you only weigh every few weeks or less frequently, you won’t know your weight and may put on 3-5 lbs or more without knowing it.
In addition, a daily weight can let us know, not only the causes of weight gain, but also the causes of weight loss. A daily weight can help you learn which days cause weight loss and aim to repeat those meals and days of eating, more frequently.
How about weighing once per week? For many, a weekly weigh-in is adequate to help them achieve their goals. For some, a daily weigh is frustrating as weight can fluctuate from day to day, sometimes with and sometimes without explanation. For these clients, a weekly weight is sufficient. For others, weighing daily keeps them on track as they see daily changes with their weight that are influenced by their choices (weight goes up when they eat less healthfully and down with more healthful eating).
Others may benefit from a twice per week weight taken. On Monday and Friday morning to determine weekday vs. weekend eating. I personally take a daily weight as it gives me the most information and helps me stay on track.
Take home? Weigh at least once or twice weekly or daily to help you stay on track and reach your goals.
Have a healthy day!