To Weigh or Not to Weigh - That is the Question*
There is debate in the medical literature about how frequently dieters should weigh themselves. Proponents of frequent weighing (e.g., daily) believe it an important behavior that helps keep dieters on track. Opponents fret about the negative impact of frequent weigh-ins on mood and body image. What is the evidence?
Patrick O’Neil and Joshua Brown, researchers at the Weight Management Center in the Department of Psychiatry and Behavioral Sciences at the Medical University of South Carolina in Charleston reviewed the topic in a recent article published in the Journal of Nutrition, Education, and Behavior (Volume 37, Nov-Dec 2005).
They carefully dissected the medical literature that has been used to build a case against frequent weighing and found little evidence to support claims that learning one’s weight causes negative mood states or increases body dissatisfaction among persons trying to lose weight. On the other hand, they cite several studies that show more regular weighing is associated with greater weight loss and successful weight loss maintenance. Indeed, as they point out, the prestigious National Heart, Lung and Blood Institute in its recent publication, The Practical Guide: Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, advises that “regular self-monitoring of weight is crucial for long-term maintenance” of weight.
Another group of researchers, Linde et al, at the University of Minnesota, also wrote about this topic in last month’s Annals of Behavioral Medicine (“Self-weighing in weight gain prevention and weight loss trials”). They examined the impact of self-weighing frequency and weight in two different groups: adults enrolled in a weight gain prevention trial (i.e., weight maintainers) and adults enrolled in a weight loss trial. In both cases, higher weighing frequency was associated with a greater 24-month weight loss or less weight gain. They conclude that the “results support the idea that daily weighing is valuable to individuals trying to lose weight or prevent weight gain.”
Self-monitoring is a key concept in successful health behavioral change efforts. Diabetics are more successful at maintaining good blood glucose control when they measure blood sugars on a regular basis. People with high blood pressure do better if they take their blood pressures on a regular basis. Similarly, measurement of weight is an important self-monitoring, self-management tool for those of us trying to lose or maintain weight.
Writing the results down and sharing with friends adds another layer of accountability to the self-monitoring/management process. This is how PEERtrainer’s daily log-ins work to help us reach our weight and fitness goals. So get on the scale, write it down, share with your groups and reap the benefits. Daily weighing works.
(*To Weight or Not to Weigh was first posted on PEERtrainer 1/5/06)