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32. Daily Morning Weights: Are you leaving progress... on the scale?
In the journal, Circulation, an article entitled "Temporal Patterns of Self-Weighing Behavior and Weight Loss in the Health eHeart Study" from November 2018 analyzed six different patterns of scale weighing over the course of 12 months with 1042 individuals in conjunction with weight loss goals. Weighing daily and more consistently was associated with significantly more weight loss, 1.7%, than "non-weighers" or weighing weekly.
I've observed more success and less feelings of anxiety about progress when my clients have made a regular habit of daily morning weights - however this is also associated graphing the trend, discussing weekly fluctuations, and appropriate goal setting. It's incredibly important to understand this is anecdotal, but also observations from a seasoned clinician.
In a 2016 article from Journal of the Academy of Nutrition and Dietetics titled "Weighing everyday matters: Daily weighing improves weight loss and adoption of weight control behaviors" found that daily weigh-ins was associated with adopting weight control behaviors. These include reducing snacks between meals, cutting on dessert potion sizes, exercising and increasing steps daily.
Does this mean you should also take daily morning weights if your goal is weight loss? It depends. I'll say that even a hammer can be considered a "bad tool" if used inappropriately. Using it inconsistently, improperly, and without direction - it can be destructive and damaging.
The benefits of daily weigh ins have shown in research, however if you feel you are becoming fixated on a number, increasing frustrated, or allowing the number to make you deviate from day to day consistency - it may not be for you. On the flip side, if you have someone in you corner walking you through what the scale can do as a tool it can lead to solid accountability, less anxiety about single data point (ie doctor office visits), more clarity around progress (ie overall trend).
Regardless of your decision to use the scale or prefer more "off scale victories" - find what honestly works for you and what it most empowering.
Always appreciate you - Ryan
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By Ryan Turner
5
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In the journal, Circulation, an article entitled "Temporal Patterns of Self-Weighing Behavior and Weight Loss in the Health eHeart Study" from November 2018 analyzed six different patterns of scale weighing over the course of 12 months with 1042 individuals in conjunction with weight loss goals. Weighing daily and more consistently was associated with significantly more weight loss, 1.7%, than "non-weighers" or weighing weekly.
I've observed more success and less feelings of anxiety about progress when my clients have made a regular habit of daily morning weights - however this is also associated graphing the trend, discussing weekly fluctuations, and appropriate goal setting. It's incredibly important to understand this is anecdotal, but also observations from a seasoned clinician.
In a 2016 article from Journal of the Academy of Nutrition and Dietetics titled "Weighing everyday matters: Daily weighing improves weight loss and adoption of weight control behaviors" found that daily weigh-ins was associated with adopting weight control behaviors. These include reducing snacks between meals, cutting on dessert potion sizes, exercising and increasing steps daily.
Does this mean you should also take daily morning weights if your goal is weight loss? It depends. I'll say that even a hammer can be considered a "bad tool" if used inappropriately. Using it inconsistently, improperly, and without direction - it can be destructive and damaging.
The benefits of daily weigh ins have shown in research, however if you feel you are becoming fixated on a number, increasing frustrated, or allowing the number to make you deviate from day to day consistency - it may not be for you. On the flip side, if you have someone in you corner walking you through what the scale can do as a tool it can lead to solid accountability, less anxiety about single data point (ie doctor office visits), more clarity around progress (ie overall trend).
Regardless of your decision to use the scale or prefer more "off scale victories" - find what honestly works for you and what it most empowering.
Always appreciate you - Ryan