Use Your Scale DAILY For Best Weight Loss Results: Study Proves It!

 

 

To Weigh or Not To Weigh?

(That Is The Question)

 

How often do you weigh yourself? 

Many of us have been advised to avoid relying too heavily (pun intended) on the scale, and instead, to weigh ourselves at weekly, or even monthly intervals.

 

Wrong. 

 

According research presented recently at the American Heart Association’s Scientific Sessions in Chicago, daily weigh-ins are superior in terms of achieving weight loss goals.

Scientific Sessions is a premier global exchange of the latest advances in cardiovascular science for researchers and clinicians.

 

 The Study

 

The self-weighing habits and weight of over 1,000 adults were studied.

 

Researchers examined the self-weighing patterns of 1,042 adults (78 percent male, 90 percent white, average age 47) and whether there were differences in weight change by these self-weighing patterns over 12 months.

They analyzed remotely transmitted self-weighing data from Health eHeart, an ongoing prospective e-cohort study.

The participants weighed themselves at home as they normally would, without interventions, guidance or weight-loss incentives from researchers.

 

Weigh-In Categories

 

Participants were categorized according to weigh-in frequency.

 

Researchers identified several categories of self-weighing adults, from those that weighed themselves: daily or almost daily to adults who never used at-home scales.

 

Results

 

The study found that people who never weighed themselves or only weighed once a week did not lose weight in the following year.

Those that weighed themselves six to seven times a week had a significant weight loss (1.7 percent) in 12 months.

 

Daily weigh-ins led to significant weight loss.

 

Daily sessions on the scale led to significant weight loss, while those who weighed-in one per week or less DID NOT LOSE WEIGHT.

 

What This Means

 

The takeaway: get your head out of the sand, and weigh your self daily for best results!

 

Weighing yourself every day likely increases your awareness of how your behaviors affect weight loss. 

This gives you the opportunity to “tweak” your habits, based on your weigh-in results.

 

Weighing yourself every day likely increases your awareness of how your behaviors affect weight loss. 

 

The study supports the importance of daily self-monitoring in any attempt to better manage your weight. 

 

How To Weigh Yourself (For Best Results)

 

Track your weight daily, but ignore small fluctuations, and instead watch for trends.

 

The best time to weigh yourself is right after you wake up, after going to the bathroom and before you eat or drink.

Your weight tends to fluctuate less in the morning than later in the day when you’ve had plenty to eat and drink. That is also why people weigh the least in the morning.

Also, it is best if you always weigh yourself in similar clothing each day.

However, you need to keep in mind that your weight may fluctuate from day to day and can be affected by many factors, including:

  • What you ate or drank the previous day
  • Bloating or water retention
  • Menstrual cycle
  • Whether you’ve had bowel movements recently

Therefore, it is important to assess the trend of your weight over a longer period of time, instead of drawing conclusions from each and every weighing.

A basic scale will do just fine, but a scale with the ability to measure your body mass index (BMI), body fat percentage and muscle mass may help you get a better picture of your progress.

 

Bathroom Scale Buying Guide

 

Shown: Yunmai Premium Smart Scale

 

Today’s bathroom scales do more than just tell you what you weigh. Many now determine the percentage of your weight that comes from fat, and some also calculate your body mass index, or BMI, which measures your weight in relation to your height.

And several scales allow you to upload all that information to your smartphone or computer, so you can track changes in those body measurements over time and, if you choose, share it with friends.

Here are some tips to help make that decision a little less, er, weighty.

 

Analog Scales

Analog scales are the simplest way to measure weight. Also called mechanical scales, they operate on a spring mechanism that doesn’t require batteries, and generally feature large foot platforms and easy-to-read dials.

They’re widely available in stores  and online.

On the downside, they don’t offer bells and whistles such as body-fat calculations; reviews show accuracy can also be an issue.

For example, the Thinner Extra-Large Dial Precision Bathroom Scale has an extra large 13 x 17 inch comfort grip platform and an easy-to-read 6½ inch diameter rotating dial

 

Thinner Extra-Large Dial Precision Bathroom Scale

 

It has a 330 lb weight capacity, a sleek, metallic finish and an unobtrusive, modern shape.

Customer reviews praise its simplicity and accuracy.

Digital Scales

Digital scales that measure only body weight are similar to analog scales in terms of simplicity, with increased accuracy.

They’re battery-operated and easy to find in stores and online, and some models have memory capabilities that can store as many as 10 previous weight readings.

For example, the Etekcity Digital Body Weight Scale utilizes 4 high-precision sensors to deliver accurate results, which a maximum weight up to 400 pounds.

 

Etekcity Digital Body Weight Scale (& Bonus Tape Measure)

 

 

It features auto-on/off, auto-zero, low battery and overload indication to provide versatile functionality.

It’s built with a thick and durable 8mm clear tempered glass platform, and comes with a 1 year manufacturer’s warranty.

User reviews for this Etekcity scale are excellent.

High-Tech Scales

High-tech scales dig deeper into the body composition story than analog or basic digital scales.

Many models calculate body fat percentage using a small electrical pulse that distinguishes between fat and muscle tissue. (Scales don’t offer the most precise body fat measurements but can be useful for tracking the percentage change between weigh-ins.)

Others can use WiFi or Bluetooth to sync to your smartphone or tablet, instantly updating digital weight and BMI charts.

The Arboleaf Smart Scale, for example, syncs with its easy-to-use smart scale app and supporting Bluetooth 4.0, Android 4.3, and IOS 8.0 or above systems to feed your health and body fat data to Apple Health, Google Fit and Fitbit apps.

Arboleaf Smart Scale

 

It provides accurate readings of 10 essential body composition components, including:

  • weight
  • body fat %
  • body type
  • visceral fat
  • body water %
  • muscle mass
  • bone mass
  • BMR
  • BIM
  • metabolic age

A clear trends graph allows you to track progress easily and stay motivated along your journey.

 

Talking Scales

Talking scales, like the Taylor Electronic Talking Bathroom Scale are useful for the visually impaired.

This talking scale is also a high capacity scale, with a maximum weight of 440 pounds.

 

Taylor Electronic Talking Bathroom Scale

 

Ideal for vision-impaired users, it announces your weigh in either pounds (lbs) or kilograms (kg), in English, Spanish, Greek, German, or Croatian.

It features instant on/off, auto off, and a low battery indicator (3 AAA batteries are included).

The Taylor Electronic Talking Bathroom scale is a popular choice among taking scales, and has good user reviews.

High Capacity Scales

High capacity scales provide an alternative option for people weighing more than a “standard” scale can accommodate.

Most scales max out at 300 to 350 pounds, but a high capacity scale can go higher.

Medical scales can hold significantly more — some accommodate up to 800 pounds.  They are usually more expensive than mainstream brands.

The My Weigh Talking Bathroom Scale, for example, has a weight capacity of 700 pounds.

My Weigh 700 lb Capacity Talking Bathroom Scale

 

This scale has 3 weight settings: pounds (lbs), kilograms (kg) and Stones (ST), and it announces your weight in either English, French, German, or Spanish.

For comfort, the My Weigh has an extra large weighing platform, measuring 20 x 12 inches.

It’s a very durable scale, and comes with a 30 year manufacturer’s warranty. 4 AA batteries are included.

User reviews for this scale are excellent.

Physician Scales and Medical Scales

Physician or medical scales can hold significantly more weight — some accommodate up to 1,000 pounds, so you can weigh yourself while in a wheelchair

These scales are more expensive than mainstream brands.

For example, the Brecknell Wheelchair Scale can handle up to 1,000 lbs.

Brecknell Wheelchair Scale (1,000 lb capacity)

 

Designer Style Bathroom Scales

Some scales can be matched to the look of your bathroom, so you’ll never feel like you have to hide it away in the cupboard.

Some examples:

Idoo Digital Bathroom Scale (marble design)

 

Beurer Glass (New York) Scale

 

Internet’s Best Bamboo Digital Scale

 

 

Hey!  Blogging can be a lonely business … I’d love to hear your thoughts and tips on weigh-ins! 

Drop me a comment below! 

Follow me on Twitter @FancyNewMe

What To Read Next

 

 

Reference

Zheng Y, et al. Abstract P245. Presented at: EPI/Lifestyle Scientific Session; March 1-4, 2016; Phoenix.

Leave a Reply

avatar
  Subscribe  
Notify of