How often should I weigh myself?

How often should I weigh myself?

Weigh yourself once a week.

More than 3700 adults who have lost at least 30 lbs and kept it off for at least one year weigh themselves at least once a week. These adults are members of the National Weight Control Registry (NWCR):

  • 75% of members weigh themselves at least once a week.
  • 44% of members weigh themselves daily.

Personally, I think there is a fine line between weighing yourself daily and becoming obsessed with the scale. If you feel like you’re weighing yourself too much, here are a few reasons to stop…at least temporarily.

Less frequent weighing

Members who started weighing themselves less frequently were more likely to

  • Lighten up on their eating restraint.
  • Eat more calories from fat. How much fat can I have in a day?
  • Weigh more than those who continued to weigh themselves regularly.

Weighing yourself regularly may help you stick with your healthy eating and exercise habits. It might also help you catch a small weigh gain before it turns into a large gain and becomes overwhelming.

Use your scale as a guide only.

Use the number on the scale for what it is…a number. Focus on taking the emotion out of weighing yourself; don’t let the number affect your mood or self-worth.

For example:

If you exercised three days this week and your weight went up by two pounds, focus on reacting like Person B vs. Person A.

  • Person A: “Forget it! What’s the point of exercising…I knew I couldn’t lose weight.”
  • Person B: “Hmm…I wonder what caused my weight to go up? I’ll have to look back at what I did this past week and make adjustments for next week.”

Success is so much more than a number on the scale; it’s about observing changes in the shape of your body, improving health conditions, feeling better, sleeping better, getting stronger, and enjoying a better quality of life.

Butryn, M.L., Phelan, S., Hill, J.O., & Wing, R.R. Consistent Self-monitoring of Weight; A Key Component of Successful Weight Loss Maintenance. Obesity 2007; Vol 15, No12.

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Stephanie Averkamp

About the Author was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...