Pitfalls to watch out for with daily diet weigh-ins

Guest contributor: Karen Collins, M.S., R.D., C.D.N.

Karen Collins holds a B.S. degree from Purdue and an M.S. degree from Cornell, both in nutrition. When she’s not writing or speaking, she conducts a private nutrition practice in Jamestown, New York.

Does a daily weight check help or hurt weight control efforts? Studies show that people who successfully avoid weight gain (or regain) are more likely to weigh themselves regularly. Before you assume that this is your key to weight control, however, consider how you will use the information you get from weight checks. The bottom line seems to be that weight checks help some people, but not everyone.

In one study of 1,800 adults trying to lose weight, those who weighed themselves daily lost more weight after two years than those who weighed themselves less frequently. In the National Weight Control Registry, which follows people who have successfully lost weight and maintained their loss for at least a year, most monitor their weight regularly. According to one report, 44 percent of those in the registry report weighing themselves at least once a day, and 31 percent report checking their weight at least once a week. As for those who are currently at a healthy weight and want to avoid midlife adult weight gain, a study of more than 1,200 adults showed that those who checked their weight more often gained less weight. None of these studies, however, prove whether people who check weight more often are already more vigilant about behaviors affecting their weight or whether these weight checks keep people more aware of their weight and lifestyle.

Recent evidence does suggest frequent weight checks influence behaviors. Weight checks allow you to catch small gains before they become large ones. That can lead to cutting back on portions and high-calorie foods or adding an extra 15 minutes of daily exercise. Data from the National Weight Control Registry suggests that people are more likely to stop and reverse small weight gains than large ones. In a new study in the New England Journal of Medicine, people who lost weight maintained their loss better by checking weight daily and changing eating or exercise anytime weight changed by more than three pounds.

A ten-year study from Finland suggests that daily weight checks can provide additional benefit for those who keep a long-term record of the figures. Seeing patterns of days, situations, or times of year when weight was likely to increase helped participants identify ways to prevent gains before they occurred.

Problems arise when weight checks cause people to become so frustrated and upset that they give up or binge-eat. Behavioral change experts often recommend people keep records of specific behaviors they want to change instead of, or in addition to, monitoring weight. These behaviors can include walking for longer distances and eating smaller portions and more vegetables. In one study of a behavioral weight-loss program, those who kept track of physical activity exercised more and lost more weight.

Daily or weekly weight checks are clearly not essential to weight control. Even in studies where weight checks were associated with weight loss, only 20 to 44 percent of successful weight loss maintainers weighed themselves daily; 25 percent did not weigh themselves weekly. If you think that watching your weight closely might help, reasonable expectations are important — don’t expect weight loss every day. Make sure you use the weight figures not to scold yourself, but as a tool to develop action plans for developing a healthy lifestyle you can follow for life.

Source: http://calorielab.com/news/2006/12/16/pitf...diet-weigh-ins/

I think the key is:

I think it’s important how the weigh-in information is used. We must individually evaluate whether or not it contributes positively/negatively to your personal weight loss or maintenance efforts? :)

Yes, I agree they are beneficial if we are not obsessive with the scale. Merely fact-finding.

Yes I agree, Dear Editor, for “fact-finding” purposes. I like the way you put that, because I know it’s important to maintain a balance, steering away from obsession. :)

Truthfuly, it took me a long time to grasp the idea of daily weigh-in. I think I have it now, though not maintaining. I believe I recommend it now, but not to the majority of our members who have not graduated into this next stage yet. It is still too complicated and stressful for most.

It can be complex, indeed. :)I think the key is learning how to be objective and not subjective. The key word: “learn”. Often times we subjectively look at the number on the scale and come to the conclusion that we are a good or bad person. It should not be used in that manner, but a tool to gauge progress and trends and determine a course of action. Personally, I started out very subjective and now I’m learning to be more and more objective about it. I do, however, have my moments of subjectivity, though. I did not weigh myself daily while I was losing, because I thought it would affect me negatively emotionally. So, now, only since I'm maintaining, I weigh just about everyday, with the understanding, that there would be weight fluctuations in a 3-5 pound range. :)

You have a sound mind and that comes from Christ Jesus. When you say you are doing maintenance with the Holy Spirit, you kid not!