When it comes to how often you should step on the scale, there isn’t one answer. The frequency of weigh-ins depends on the level of emotionally attachment you have to the number of the scale, how badly you want or need to lose weight and your level of commitment to losing and maintaining a healthy weight.
Frequent weigh ins will help you peel off pounds and it will help you maintain a healthy weight, if you’ve recently lost weight. However, many women have sensitivities around body image and their weight and if so, these women do better weighing themselves less frequently.
For women who feel depressed, ashamed and an overall lack of self-worth if the scale doesn’t read what they want, a better bet can be measuring your health status with how your clothes fit and whether or not you fan fit into your “tight” pants.
If you really want to start dropping pounds, then I’d say weigh yourself at least twice a week. (Monday/Thursday or a Tues/Friday schedule work for many people.) But, if you really want to lose weight and keep it off, daily reads on the scale is one of the best ways to succeed. Other studies also show that dieters and maintainers who weigh themselves the most are also the most successful at achieving and maintaining a healthy weight.
According to results from the National Weight Control Registry, the largest study of successful dieters, some 36% of dieters reported weighing themselves once a day.
The reason daily weigh-ins make sense is because you have the opportunity to reduce your intake as soon as you see the scale start to nudge upward rather than stepping on a scale a few times a year to see that you weigh 5 or 10 pounds more than you expected.
A recent survey of more than 9,000 dieters from Consumers Report asked dieters how often they weighed themselves. Here’s how often most people said they weighed themselves.
Once a Week: 35%
Every day: 31%
Somewhere in between: 24%
Less than once a week: 10%
If you weigh yourself with clothes on (not shoes), be sure to find out how much you can subtract for your clothing here.