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How often should you weigh yourself?

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When you embark on a weight loss journey and learn how to set weight loss goals, you want it to succeed. A significant amount of energy and dedication goes into changing your lifestyle and shedding weight. To that end, you don’t want your hard work to be spoiled by another period of gains (the wrong kind).

But what’s the magic formula for slimming down and sustaining your new physique?

In reality, there isn’t a one-size-fits-all routine or diet. However, some habits are more likely to result in long-term success. Today, we’ll explain: 

  • Should I weigh myself every day?

  • Pros and cons of daily weigh-ins

  • Tips for weighing yourself

  • Other measurements you can use to gauge weight loss

Let’s start with what science says about weighing yourself.

What does science say about weighing yourself?

Researchers have studied weight loss strategies to identify which patterns offer greater weight loss and sustained care over time. Interestingly, individuals who weigh themselves more frequently are more likely to lose weight and refrain from regaining it in the future.

The driving force of this phenomenon is how regular “weighing” promotes other weight loss behaviors. In simpler words, it comes down to accountability. By measuring weight loss daily, people can exercise more agency over their journey. 

Have you ever wondered, “is calorie counting effective?” When partnered with daily weigh ins, it can be an effective way on how to overcome weight loss plateau and achieve your weight loss goals. A daily weigh in also provides a weight loss system of controls for people that drift off course.. Knowing that another weigh-in is approaching is a motivator to improve any negative behaviors.

But the question remains: should you weigh yourself every day? 

The answer is a bit complex. Yes, per research, it can be helpful to weigh yourself daily, especially if you struggle with self-discipline. However, tThis practice often comes down to preference—some find it helpful, some find it discouraging. At Found, we are aware that each person is different, and what works for some might not work for others. Let’s examine some of the pros and cons of regular weigh ins.

What are the pros of weighing yourself every day?

First, a daily weigh in is proven to be an effective tool in sustained weight loss A few of the benefactors include: 

  • You make it easier to change habits – If you notice that your weight is increasing or you’ve stopped losing weight, you can make adjustments. If you do not weigh yourself frequently, you might only notice you need to be extra diligent after a significant amount of weight has returned.

  • You can measure your progress – We’re all motivated by results. When we put hard work into something, we want to know it’s working. Witnessing daily progress is a strong indicator that your plan of action is effective. Additionally, it’s inspiring! 

  • You can identify potential health issues – The scale can also help you detect health issues that can prevent you from losing weight. If you’re doing everything in your power to improve your fitness—yet experiencing little to no results—it may be a sign that you should have your thyroid checked by your doctor. A rapid loss of weight without any change in behavior can also indicate an underlying issue.

  • You can promote health behavior – Daily weight check-ins can make it easier to establish overall healthier habits. When measuring your weight becomes part of your everyday routine, so too can eating well, exercising, and being more mindful of stress.

What are the cons of weighing yourself every day?

For some people, daily weighing is not a productive practice. Instead, they lead to issues with physical and mental health, including but not limited to:

  • Overall frustration and a mistrust in the journey – We’re all motivated by our successes. When we don’t see progress, it’s easy to become discouraged and lose faith in the process. If your expectations are too high or there are other factors contributing to your lack of success, daily weighing might exacerbate the negativity.  

  • Forming unhealthy habits – Obsessively weighing yourself can cause you to develop unhealthy eating habits. This is also attributed to being discouraged, as a lack of results might cause an individual to believe they’re “doomed.” In which case, some people will go back to their previous dietary and unhealthy habits. 

  • Misunderstanding of plateaus and fluctuations – Everyone’s weight fluctuates daily. Your hydration levels, food intake, and metabolism can all change your weight by one or more pounds. If you weigh yourself daily, you might confuse normal fluctuation with weight gain, derailing your resolve to achieve weight loss success.

  • Damaging your mental health – We’re all guilty of comparing ourselves to others. When you’re trying to lose weight, the normal fluctuations and plateaus you experience can foster frustration. Comparing your weight loss journey to others can negatively impact your mood and body image. 

At Found we do not set hard-and-fast requirements around daily weigh-ins (or calorie counting, for that matter) and instead promote a healthy conversation between coach and member to determine the “right” weigh-in frequency for each member on a 1:1 basis.

Other tips for weighing yourself

Ultimately, you’re the only one who can decide whether a consistent weight-check routine works or doesn’t. Your journey to health should be perfectly tailored to you because each and every person is unique. With that being said, we’ve compiled a few regular weigh-ins tips below. Should you adopt this practice, these tips can help you sharpen your process.  

Best time of day

The most practical time to weigh yourself is during a slot that allows you to be consistent. If that’s the afternoon, fantastic. If that’s at night, perfect. That being said, weighing yourself first thing in the morning might provide the most accurate reading. This is because your body weight fluctuates throughout the day as you eat, drink, and exercise. 

Put it on the calendar

If you’re not a fan of daily weigh-ins, Since daily weigh-ins can be frustrating and discouraging opt for try weekly or monthly instead. If you weigh yourself weekly, set a reminder in your calendar so that you don’t forget. The goal is to weigh yourself on the same day of every week. This allows you to account for changes in your eating patterns.

For example, perhaps your weekends are “cheat days,” but you stick to a consistent diet on weekdays. Your weight will reflect these differences and might scale higher on a Monday than it would on a Friday.

Don’t beat yourself up

Losing body weight is a long, taxing, and ultimately rewarding journey. No two people are the same, and this truth is ever more apparent in fitness. If you’re not dropping the amount of weight you wanted to, don’t feel discouraged. With careful tweaking, adjustments, and observation, you’ll be able to find a routine and balance that works specifically for you.

If a certain workout routine or diet didn’t yield results, don’t consider it a failure. Now you’re another step further in finding the right process. 

Different ways to measure your weight 

If you don’t enjoy daily weigh-ins, there are plenty of other ways you can track your weight loss without being obsessive over the number on the scale. Some of these include:

  • How your clothing fits – One of the most sure-fire ways to identify healthy weight loss is by observing how your clothing fits. If you notice your jeans are looser around the waist and thighs and your shirts aren’t as snug, then that’s an indicator of success!

  • Your energy levels – Losing weight should be one component that fits into your holistic well-being. It’s not just about the numbers on the scale, it’s how you feel. If you’re developing healthier habits and experiencing higher levels of energy, you’re probably doing something right. This is also true for your mood stability and sleep patterns. 

  • Body measurements – Similar to the fit of your clothing, you can keep track of weight loss by taking your body measurements. Lost inches around your waist, hips, thighs, and more indicate that you’re dropping weight. You can also monitor your body fat percentage with the help of your doctor.

Found—finding your path to successful weight loss

If there’s one theme in this entire piece, it’s consistency. If the first process doesn’t yield results, adjust. If it doesn’t stick, try to figure out why. If you’re losing weight at the speed you want, templatize and commit to the routine

No matter what you do, you have to keep working at it! However, here at Found, we understand that sometimes the weight loss journey feels impossible. That’s why our experts have developed a weight loss program that accounts for biology, leverages modern science, and embraces the power of a supportive community. 

If you’re struggling to lose weight (or want to keep what you’ve lost off), take our quiz today to see if we can help.

Odds are, we can. 

Sources: 

National Institute of Health. Weighing Everyday Matters: Daily Weighing Improves Weight Loss and Adoption of Weight Control Behaviors. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/

PubMed. Patterns of Self-Weighing Behavior and Weight Change in a Weight Loss Trial. https://pubmed.ncbi.nlm.nih.gov/27113642/

American Heart Association. Temporal Patterns of Self-Weighing Behavior and Weight Loss in the Health eHeart Study. https://www.ahajournals.org/doi/10.1161/circ.138.suppl_1.10962

PubMed. The Problem with Weighing: Effects on Mood, Self-Esteem, and Body Image. https://pubmed.ncbi.nlm.nih.gov/8653150/

Healthline. How Often Should I Weigh Myself? https://www.healthline.com/health/diet-and-weight-loss/how-often-should-i-weigh-myself#best-time

The Cleveland Clinic. When is the Best Time to Weigh Yourself? https://health.clevelandclinic.org/when-is-the-best-time-to-weigh-yourself/

American Health Association. The Pros and Cons of Weighing Yourself Every Day. https://www.heart.org/en/news/2019/01/02/the-pros-and-cons-of-weighing-yourself-every-day

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