To Weigh Yourself Every Day or Not?
Should you weigh yourself every day?
According to University of Oxford research, it depends.
In the study, participants were required to weigh themselves each morning for eight weeks.
They were also asked to “think aloud” during and after stepping on the scale — and audio-record or write their thoughts in a journal.
The scientists then analyzed their responses.
The findings:
- 90% compared their weight to a previous weight or goal weight
- 58% reflected on decisions and actions that may have influenced their weight
- 14% made an action plan
- 6% made a SPECIFIC action plan
Most participants played the comparison game which is not a surprise considering how the industry has thrown the scale weight in peoples’ faces for decades as if it’s the most important factor. And rarely anyone made a specific action plan.
But this is a surprise.
When the researchers tracked which behaviors actually helped with weight loss, the only one that did make a difference was specific action planning.
What does that look like? After you weigh yourself, you could ask:
- How can I make sure I’m able to eat slowly and mindfully today?
- What vegetable could I include with each meal?
- When exactly will I fit in my 15 minutes of intentional movement?
Instead of kinda-sorta-maybe making better choices throughout the day, you’ve created a specific action plan.
That’s how you drive success. Get specific.
Is Stepping On The Scale for Everyone?
To be sure, there’s no one right answer for everyone.
For some, frequent weigh-ins provide feedback that’s motivating and helpful. It’s a great way to measure progress and see where you stand.
But for others? It can cause anxiety, disappointment, and even shame. Not everyone is in the same headspace and that can make the difference in how weighing yourself can you feel. There are people who weigh themselves every day and it does not impact them on a personal level while there are others who get anxious at the thought of stepping on the scale every day.
But it is data that can help. If you look at your weight as just data, you’ll be better off at reaching your goals without feeling that shame or disappointment.
So consider your own experience, and ask, “Is this helping — or hurting?” Because weighing yourself isn’t a requirement. However, if you choose not to weigh yourself, that does not mean you should never give it a chance. You can start small and learn to look at the scale weight as just data. When you feel more comfortable looking at it with a healthier perspective, you can choose to do it or not. Never say never.
Need guidance on your health? Do you need a better idea of how many calories you should be consuming? Do you need more clarity on the right amount of food, water, vitamins and electrolytes to boost your exercise performance and body composition goals?
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Reference:
Frie K, Hartmann-Boyce J, Pilbeam C, Jebb S, Aveyard P. Analysing self-regulatory behaviours in response to daily weighing: a think-aloud study with follow-up interviews. Psychol Health. 2020 Jan;35(1):16–35.
