Frequent self-weighing is a key behavior associated with weight loss success. At the same time, frequent weighing can be a marker of unhealthy and disordered habits with potential negative psychological effects. Before you jump on the scale, consider how you are using this tool to further your health and fitness goals and whether it’s time to re-evaluate your plan.
Studies show that self-monitoring of eating habits, physical activity and weight are interventions that can help with weight loss and prevent unintended weight gain. Unlike tracking food and exercise, self-weighing is quick and relatively easy. Those who monitor their weight closely may find frequent weighing helpful as they are able to notice a pattern of weight change sooner and make small dietary adjustments to curb unwanted weight gain.
Losing weight is hard, but keeping it off is even harder. In fact, long-term maintenance of substantial weight loss is very unlikely with most people experiencing weight cycling, or the regaining of weight. Weight loss maintenance is affected by multiple complex factors including those that are environmental, behavioral, biological and cognitive. Frequent self-weighing may help some people keep off the weight for good, but for others weighing leads to frustration and other harmful consequences.
Keep in mind that the information provided by a standard scale is quite limited. Changes in weight do not necessarily reflect changes in body fat. While weight is just a number, our bodies are quite complex. For many people, goals related to weight loss are about body composition. Some people want to get leaner, others want to gain muscle, but the average scale is limited in its ability to assess these changes.
It is normal for body weight to fluctuate over the course of the day and from day-to-day. Therefore, daily weight check ins do not necessarily represent changes in body fat or muscle mass, but merely fluid shifts or food consumed. For example, if you drink two cups of water, you can expect your weight to immediately increase a pound. In addition, it is not unusual for weight to be lowest in the morning and at a mid-to-late week weigh-in and highest later in the day and right after the weekend. The point is that these normal fluctuations can make the scale a not-so-useful tool for measuring actual weight loss.
Here are some things to consider when deciding if and how a scale may be a useful tool for you to manage your health and fitness goals:
Choose the Right Scale for You
There are many home scales available at different price points. Some scales are designed for those with impaired vision while others have tech-savvy features like the ability to measure body composition and sync with health and fitness apps to track progress. Use a scale with the features that are important to you, which may mean trading out an old scale for a new model.
Determine How Often to Weigh and Be Consistent
Decide on a plan for when and how often to weigh yourself and stick with it. Weighing too often can lead to excess focus on weight that may only impede progress. Avoid comparing early morning and late afternoon weights. Remember to look at the bigger picture to gauge your true weight pattern.
Weight is Only a Number
It’s okay if you don’t want to weigh yourself or own a scale. The number on the scale is not the only or best measurement when it comes to body composition. You can use a tape measurement or a clothing item to monitor change over time. During medical visits, you may ask to not be told your weight if it makes you feel more comfortable. Do what feels right for you.
Know When Weighing is Causing More Harm than Good
Lastly, if you notice that weighing creates distress or causes you to restrict your food beyond your eating plan, you may benefit from taking a step back from the scale or speaking to a professional about these concerns. The scale should not have the power to dictate self-worth nor should it be the sole measure of progress.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.
