Weigh Yourself Regularly

I know this is exactly the opposite of what so many programs tell you to do. I understand the rationale that focusing only on a number on the scale can be harmful to your weight loss program. But my experience indicates that it is necessary for patients to develop a healthy relationship with the scale by the time they reach goal weight. It is one of the most important self-monitoring tools used by my patients to maintain their weight loss, regardless if it is just 15 pounds or 100 pounds they are keeping off.

The National Weight Control Registry is a group of over 10,000 individuals that have maintained significant weight loss for an extended period of time. By studying this group, investigators hope to learn more about what has made these people successful in keeping weight off when so many struggle to maintain their weight loss. Registry members have lost an average of 66 lbs and kept it off for 5.5 years. 75% of the registrants weigh at least weekly and questionnaires revealed that when they weighed less often than usual, they regained weight.

I have not had a single patient come in to see me after regaining weight that says, “Yes, I weighed every day doctor and saw that I was gaining weight, but decided not to do anything about it.” Instead patients answer, “I thought I might be gaining so I just didn’t get on the scale”. Ignorance is not bliss and we are brilliant at convincing ourselves that “I must have washed and dried this pair of jeans” when we can’t button them and just reach for the next size up in the closet. So instead of facing the scale and acknowledging and dealing with a 5 pound weight gain, we live in denial and are forced to take action when nothing in the closet fits, when we are exhausted and unhappy with the weight gain.

I recommend weighing at least once a week. Most of my patients that have achieved an ideal body weight and BMI after weight loss have a standing appointment with their scale every single morning. Regular weighing is an important part of my personal maintenance program after losing 100 pounds. After being weight stable for a couple of years, I find that I am a little less consistent with my clean eating lifestyle on the weekends so I weigh every Friday morning and every Monday morning. If the number went up over the weekend, I know I need to be extremely diligent in my food and activity choices and I monitor the weight daily until it returns to my baseline.

Just a note of caution – don’t go nuts with this! If you are just starting your weight loss journey, there are more important numbers to monitor and track your success – percent body fat, lean muscle mass, measurements such as waist and hips, blood sugar and cholesterol levels. These are the numbers that count! These are the numbers that change your life. If not seeing your weight decrease on the scale daily is going to discourage you from continuing your new lifestyle changes, don’t weigh daily. Start once a week or once every two weeks and you can find your comfort level as you lose weight. Weigh first thing in the morning and only once a day. Do not exchange your food obsession with an obsession with your scale – it is just as unhealthy and just as unlikely to help you in your weight loss journey.

The scale is not your enemy. It never has been. Our food choices, eating patterns, and lack of exercise are the reasons we gain weight. When used correctly, the scale can be one of the most effective tools to helping us gain control of our health and weight.