Wondering how often you should weigh yourself to determine whether you're in calorie balance?

Some research has shown that people who have lost weight and weigh every day are less likely to gain back the weight. But, daily weigh-ins may not be helpful for everyone. The advantage to daily weigh-ins is that it is easy to catch small weight gains and get back on track with eating and physical activity behaviors, if needed. On the other hand, daily weigh-ins may frustrate some dieters who are working hard but see increases on the scale. A scale can't differentiate between gains or losses in fluid, muscle, or fat. If someone interprets a one-pound weight gain as fat, when it is really just water retention, he/she will likely be disappointed. And this can lead to unhealthy weight behaviors like skipping meals, avoiding the scale, or giving up completely.

A recent study published in the Canadian Medical Association Journal¹ found that biweekly (every other week) weigh-ins with a nurse were effective for weight loss maintenance in a large group of women. In this study, women were randomized to either an intensive support group (one-on-one sessions with a nutritionist and exercise trainer) or nurse support group (brief weigh-in visits and phone calls alternating weeks), and one of two diets - high carbohydrate or high monounsaturated fat. Compliance with both the intensive support group and bi-weekly weigh-ins was high, and weight loss maintenance did not differ between support or dietary groups. Thus, researchers concluded that weigh-ins every other week with a nurse, or maybe even another healthcare provider are effective for weight loss maintenance.

According to the National Weight Control Registry, an ongoing survey of over 5,000 men and women who have lost at least 30 pounds and maintained weight loss of at least 30 pounds for 1 year or more, weekly weighing is very important. In fact, 75% of the participants report weighing themselves at least once per week.

So what's the answer? Weighing once per week is probably enough. Weigh at a scheduled time each week with similar amounts of clothing. If the scale reads high, think about your behaviors over the past week and if you had any lapses. If the scale reads low, congratulate yourself for achieving a negative calorie balance. If you think you need to be held accountable to someone other than yourself, consider calling a friend or healthcare provider (or sending him/her an e-mail) each week with your current weight.

How often do you weigh yourself?

¹Dale, K.S. (2009).Determining optimal approaches for weight maintenance: a randomized controlled trial. Canadian Medical Association Journal. 180(10).