Your Body Weigh Scale, Use It or Lose It?

Should you weigh yourself every day? 

(My admission: I weigh myself almost every day to get feedback on my plan and improve on my previous day's activity. I'm not trying to lose weight, just maintain.  When I was 50 pounds overweight, I had no real, consistent plan and struggled big-time).

So, it depends on how you think about it, suggests University of Oxford research.

In the study, participants weighed themselves each morning for eight weeks.

They were also asked to “think aloud” during and after stepping on the scale—and either audio-record themselves or write their thoughts in a journal.

The scientists then analyzed their responses.

What they found:

▶ 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

As you can see, participants almost always played the comparison game. Only 6% made a specific action plan.

But guess what?

When the researchers tracked which behaviors actually helped weight loss, the only one that helped: specific action planning!

Keep in mind, there are other important non-weigh scale factors than just weight loss:

  • Improved Cholesterol, Blood Pressure and Triglyceride Readings
  • Lower Blood Sugar Levels
  • Healthier Eating Habits and Relationship With Food
  • More Energy to Live Life
  • Not Eliminating Entire Food Groups (Protein, Carbohydrates, Fats)
  • No Crash, Fad or Starvation Diets
  • Recognition of Physical Hunger Cues
  • Eating Until Satisfied (Satiety), Not Stuffed
  • Elimination of Nutritional Deficiencies
  • Less Food Cravings

What does specific action planning look like? After you weigh, you could ask:

▶ How can I make sure I’m able to eat slowly (until 80% full, not stuffed) and mindfully today?

▶ Eat protein with each meal to improve satiety throughout the day (and eat less)?

▶ What vegetable could I include with each meal?

▶ When exactly will I fit in my 15-20 minutes of intentional movement and how will I stay active every day?

Instead of kinda-sorta-maybe making better choices throughout the day, you’ve created a specific action plan.

That’s how you drive success!

There’s no one right answer for everyone.

For some, frequent weigh-ins provide feedback that’s motivating and helpful.

But for others? It can cause anxiety, disappointment and even shame.

So consider your own experience, and ask, “Is this helping—or hurting?” Because weighing yourself isn’t a requirement.

Keep eating better and keep moving more!

Do you want to:

  • Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
  • Feel Better than You have Felt in Months or Years?
  • Have the Energy to Accomplish Your Daily Goals?

Be sure and sign up to start my FREE 7-Day Fat Loss Jumpstart!

Mark Dilworth, PN1-NC, CDS , NMH, LWM

Certified Nutrition Coach, Dietary Strategies Specialist, Specialist In Nutrition For Metabolic Health and Lifestyle Weight Management Specialist

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