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

thanks Report
Thank You for a great article..........
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Daily weighing is good for some, not everyone. I DO weigh daily BUT only record the weight once/week and look @ the trend. Report
Thanks for sharing Report
Right now I am weighing my self once a week, I try to figure out why i overeat if i went over my calorie allotment for that day. i weigh my self the next morning. This keeps me motivated to keep on track. Report
Thanks Report
This is a good article, though I do not agree with weighing in everyday. I have tried that and all it did was frustrate me. My weight fluctuates so much from one day to the next that I found my mood changes with what the scale says. This can't be good for anyone. It certainly is not for me! I try to stay aware of what I eat, my activity level, tracking my food intake, and my moods at all times and I weigh in once a week, at the same day and time every week. This helps me focus on my health, not my weight fluctuating constantly. Thank you for the insights though! Report
I'm now confused after reading this article. Elsewhere I've read that daily weigh-in contribute to false impressions regarding weight loss, water retention, and more. Perhaps if there was an advisory board to make sure all of Spark Expert articles are agreeing with one another?

Too much to ask maybe. Report
Visiting Spark every day makes such a big difference in my maintenance program! Report
Thanks for sharing Report
Not only do I keep reading the same article, it looks as though I am the only one reading it! LOL Report
SparkPeople keeps recommending the same articles and I keep reading them over and over. This is number 5 for this one! Still good info though! Report
I just have to start remembering the titles of the articles I have read. Sometimes having CRS is a benefit. Report
I keep reading the same articles. I can tell because I already have two comments on this one. Still and excellent article! Report


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.