Does the scale promote weight loss?
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| Tue, 05-02-2006 - 8:02am |
Recently there's been mention of weighing in every couple of days, once a week, once a month or even not at all. This morning I found an article on whether the scale "promotes" weight loss:
http://diet.ivillage.com/motivate/0,,grieger_92vgs0gl,00.html?ice=iv|df|scale
Will a daily trip to the scalle help you lose?
by Lynn Grieger, RD
I'm well known for telling my clients that the only way a scale promotes weight loss is by carrying it around all day, because that way they'll be getting more exercise and burning more calories! Recent research has shed new light on the scale dilemma, however, making me rethink my approach.
Daily weighing helps people lose more weight
According to a study of over 3,000 people in weight loss and weight maintenance programs conducted by researchers at the University of Minnesota, daily weighing is an effective strategy. Of those studied, 20 percent reported never weighing themselves, while 40 percent said they weighed themselves daily or weekly. Those who weighed in daily lost 12 pounds on average versus an average of 6 pounds for those who weighed themselves weekly; while those who skipped the scale gained 4 pounds on average.
Lead researcher Jennifer Linde, associate professor at the University of Minnesota, states that daily weighing is independent of diet and exercise techniques that promote weight loss. She suggests that it may be easier to make small, daily corrections in activity levels and food intake rather than trying to compensate after a larger weight gain over a period of days or even weeks.
Participants in the National Weight Control Registry, made up of more than 4,000 people who've lost ‑- and kept off ‑- at least 30 pounds, often weigh themselves daily. According to Rena Wing, PhD, professor of psychiatry and human behavior at Brown Medical School, daily weighing helps alert people that they're heading into the "red zone" of gaining more than five pounds. If someone notices early that they're on a weight gain trend, they can take immediate steps to stop the weight gain.
Daily weighing isn't for everyone
Many weight loss programs suggest weekly, instead of daily, weighing. Fluctuations in water retention, time of the menstrual cycle, and the inaccuracy of scales are all mentioned as reasons to weigh weekly instead of daily. Weekly weights provide a better overall picture of weight status, and still give enough time to make adjustments in activity and eating habits before weight gain gets out of control. Kelly Brownell, PhD, director of the Yale Center for Eating and Weight Disorders, believes that regular weigh-ins are most helpful for people who are succeeding with weight loss, and potentially a problem for those who are at a weight plateau or losing very slowly.
When the daily weigh-in leads to negative emotions, an "I'll never succeed" attitude, or a rush toward jelly donuts to soothe injured feelings, it's obviously not a positive weight loss technique. People struggling with depression are advised to stay away from the scale, which can potentially be a source of even more negative thoughts. Often people caught in disordered eating weigh themselves compulsively, obsessing over every small change in weight. In all these examples, getting rid of the scale is more effective than regular weigh-ins, no matter how infrequent.
5 tips for making the scale serve you
Instead of becoming a slave to your bathroom scale, turn the tables and make it work for you:
- What will you do with this information? If losing weight makes you feel like celebrating with chocolate cake, or gaining weight causes you to throw up your hands and eat everything in sight, skip the scale. On the other hand, if you use the information on the scale, either up or down, as just one link in your network of strategies, then it may be beneficial.
- Only weigh yourself first thing in the morning. Weighing after each meal, after exercise to see how much you "burned" off (it's more likely lost water due to sweating than actual body fat right after exercise), or when you've overeaten to see how great the damage is just aren't effective. In fact, they can cause more harm than help.
- Most scales are inherently inaccurate, so don't rely on the numbers too much. Instead of the exact number, look for trends. No one knows exactly how much you weigh unless you tell them!
- Our weight fluctuates daily due to changes in hydration and menstrual cycle. Sometimes what we think is extra body fat is really just water retention.
- Develop other weight control strategies that don't include the scale. Some women can tell if they're on track by the way their pants fit. Look for positive markers of success such as following an exercise program, making healthy eating changes, keeping a food and activity journal or practicing mindful eating. The reality is that if you make positive changes in these areas, you'll lose weight. You don't need the scale to tell you you're succeeding!
What do you think??


Yeah! I'm glad to see in writing from someone that its ok to weigh every day, lol. Since my last official weigh in, I've been stepping on it daily (first thing in the morning). I don't get discouraged if it goes up a little because I remember about hydration and other things can be a factor...but if it goes down even just a tad, I'm more motivated. I've reached that "bored" stage and so this is something to keep me motivated. I remember last time though, once I hit a plataue, I was very discouraged when I didn't see the scale changing. I wouldn't want to weigh daily in that situation again. I would weigh weekly then. When I stopped weighing in at all, last year, is when I put weight back on.... so I liked the article. It made sense to me. :o)
Kim
Thanks IG, funnily enough I was just reading that article when I saw your post!
Moderation IS Key!
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I agree with the article. I do seem to better when I weigh daily if I start creeping up I make adjustments to stop it. But I also am getting frustraed as I hit a plateau about 3 weeks ago and the scale has not moved. I keep trying to change thngs around lower the foods and exercise more and I hope to see some improvement. I do believe if you don't keep track you set yourself up for gaining. I did not weigh myself for 5 years as I knew I was overweight and I kept gaining, it was an eye opener when I stepped on a scale and I had gained 54 pounds.
Rainey
Rainey
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