Walking Guide

Prevent Weight Gain with Daily Weigh-Ins

Sometimes the hardest part of weight loss is keeping it off. It can be daunting to know that within two years, most dieters regain two-thirds of what they lost! But researchers at Brown University Medical School in Providence, Rhode Island studied 291 people (mostly women) who had lost at least 10% of their body weight (an average of 44 pounds) in the previous two years. Participants were given scales (and encouraged to use them daily), as well as different levels of support (either a monthly email, an internet chat group, or face-to-face meetings).

At the onset of the study, 40% of the dieters were weighing themselves daily. After 18 months, 65% of those who chatted online and 72% of those who received face-to-face support weighed themselves daily, while those without support weighed themselves less. On top of that, 68% of dieters who did NOT weight-in daily gained five pounds or more over the course of the 18-month study.

Action Sparked
This study shows the importance both social support (either online or in person), and keeping track of your progress—even after you have already met your goal. You can get (and give!) plenty of support on the SparkPeople Message Boards, from your exercise buddies, trainer, family, and friends too.

When you weigh yourself regularly, you’re more likely to catch weight gain early on—and do something about it. Give yourself about a 5-pound range to stay within, and continue to watch your calories and get plenty of exercise after you meet your goal. While daily weigh-ins aren't necessarily for everyone, you can still keep yourself in check with consistent, weekly weigh-ins, body fat tests, or other measurements (such as waist, hips, etc.).
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Member Comments

ELRIDDICK
Thanks for sharing Report
I actually felt bad for weighing myself everyday but I am glad to know that it does help keep a person on track. Report
ROCKS8ROX
Good reminders! Report
ELRIDDICK
Thanks for sharing Report
ELRIDDICK
Thanks for sharing Report
Makes sense to me! I bought a scale about 2 months ago, but for the previous 13 years of marriage, I did NOT own one. It's much easier to let the pounds creep up on you if you don't give yourself a weekly (at least) reality check. Report
I've kept to a schedule of weighing 2-3 times/week. Tuesday shows me if my relaxed eating over the weekend was a bit too much......Thursda
y is my official weigh in day. I've been maintaining for over 4 years and only once did I get more than 5 lbs over my goal and that was after coming back from 10 days in Florida. That vacation proves you can't exercise away overeating.

Weighing regularly, just like tracking are key tools for losing and maintaining my weight. Report
Weighing in daily has helped keep me from crossing back into bad habits. I know that, while a gain of a couple pounds in a day or two can be normal, I am able to catch myself before more pounds creep in. It's far easier to manage a couple pounds at the onset! Report
I was a weigh-in weekly person, but had problems staying on track with good choices. Now I weigh-in daily and have had a more steady weight loss experience. Report
I was a weigh-in weekly person, but had problems staying on track with good choices. Now I weigh-in daily and have had a more steady weight loss experience. Report
Trying to keep up with weight and chime in (workout eat better workout harder if necessary) to improve my chances of maintaining weight.

God bless & be encouraged.

Dee Report
I just left the following comment on another article "Break Free From the Scale!" on SP....
and am repeating it here.
I'm a weigh-everyday person (for the past year) with good results. Just recently weight was creeping up a few pounds, took a few days break away from the scale, totally concentrated on nutrition, and I'm back on track. The lesson for me was that I was getting a little lax on the nutrition side. Now back to weighing every day. - Report
Thanks so much for this article--as my goal weight is getting closer, I'm trying to plan early for maintenance. I especially needed the info on weight range. Report
I regularly weigh in three times/week and track my weight. That seems to work for me and I can watch the trend line. Report
PLAMONS
I weigh daily and record weight once a week. keeps me honest., aware and accountable. Report
Walking Guide

About The Author

Nicole Nichols
Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.
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