While the scale often gets a bad rap, it’s actually a highly effective tool in measuring your weight loss. Find out what top experts are saying when it comes to how often you should weigh yourself for optimal weight loss.
The Benefits of Frequently Weighing Yourself
Science regards self-monitoring behaviors as critical for weight loss achievement. Tracking trends in your weight over time can keep you motivated and accountable. Research shows that frequent self-weighing is related to both greater weight loss and better long-term weight maintenance. The American Heart Association tracked 1,042 adults over a year, and found that people who weighed themselves once a week or less did not lose weight. Meanwhile, people who weighed themselves six-seven times a week averaged a 1.7 percent weight loss.
Why You Should Weigh Yourself Daily
Weighing yourself daily can not only help you stay on track and maintain your weight loss, but it can actually help you lose more even more weight! While weighing yourself weekly is the most popular frequency, daily weigh-ins can give you a quicker recap of how your previous day’s nutrition and physical activity is impacting your weight. Maybe your nutrition is stellar 80% of the time but you’re not seeing the scale budge…or it’s going in the wrong direction. By weighing yourself daily, you can help narrow down what’s contributing to your progress and more importantly, what’s hindering it.
However, daily weigh-ins are not for everyone. Due to various natural factors such as water retention and sore muscles that can temporarily contribute to weight gain, you may not find it beneficial to weigh yourself daily if it leads to consistent discouragement and unhealthy practices.
It’s a Balancing Act
Above all, experts stress that there is no ‘one size fits all’ answer when it comes to how often you should weigh yourself. It is important to take an individualized approach. Decide what frequency will provide you with the accountability you need, while not discouraging nor tempting you to engage in unhealthy behaviors.
A happy medium appears to be 1-2 times per week. Harvard Medical School explains that during the course of a week small fluid shifts will balance out, allowing you to have a more accurate picture of weight loss. Dr. Heinberg at the Cleveland Clinic agrees that twice a week is appropriate. She suggests that you try to step on the scale at the same time (e.g. mornings), wearing the same amount of clothing each time. The FitTrack Scale is a smart body BMI measurement scale that can provide you with enormous insight into your health; it’s available now with cash back here!
The key is to keep yourself on track and use the numbers on the scale to reinforce your goals without being obsessive.
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