📜 A history of controversy!
Historically, self-weighing everyday was thought to have a negative impact on mental wellbeing. In 2000, the National Institute of Health recommended that “regular self- monitoring of weight is crucial for long-term maintenance”, in the guidance for treatment of overweight and obesity in adults. Today, regular self-weighing is an essential element of weight-loss interventions, backed up by lots of scientific evidence!
⚖️ Self-weighing as a weight-loss intervention
Merely standing on the scales without knowing what behaviours to do next has zero effect on weight. Science tells us that self-weighing is best paired with a weight loss strategy. That is why we combine both at Simple.
Motivation, support, and accountability
Supportive accountability is known as an effective adherence strategy. In app-based behaviour change interventions, personalised feedback (just like your Simple app does!) helps with resisting weight gain and maintaining long-term weight loss! The messages appear to provide positive reinforcement toward your achievements, and this increases accountability. Finally, self-weighing within a weight-loss programme is also linked with positive psychological impact and well-being.
🐔 🥚 Regular weighing and weight loss, the chicken, and the egg
This information does not mean self-weighing causes weight loss. In other words, we do not know whether the participants weighing themselves everyday are motivated to lose and/or maintain their weight, or whether the self-weighing itself boosts motivation. Furthermore, studies lack important reporting procedures, which invites us to understand the science with a pinch of salt! The verdict: self-weighing is a generally safe, simple and effective way to keep on track with your progress.
🤔 How frequently should I weigh myself?
There is insufficient evidence to recommend a frequency. The bottom line is, do what works for you! Some people find it motivating to weigh on a daily basis, while others find that weekly better reflects the bigger picture!
Food for thought: How some think weight loss looks, how it looks in reality
Your weight loss journey is guaranteed to look like the yellow line. So, while you embrace the smaller steps, remember the bigger picture, and trust the process!
Is there anyone who shouldn’t regularly self-weigh?
Regular self-weighing is strongly discouraged for individualsunder 18 years old or with a diagnosis of eating disorder/disordered eating. If any of these apply to you, please consult your GP/clinician for medical advice.
☝️ Summary
For most people trying to lose weight, regular self-weighing is another great tool to help you get there. Find a frequency that works for you and keep it consistent. For example, every other morning or every Sunday morning.
Don’t forget to log your weight on the Simple app! 👈
Additional readings
Madigan, C., Jolly, K., Lewis, A., et al. (2014) A randomised controlled trial of the effectiveness of self-weighing as a weight loss intervention. International Journal of Behavioral Nutrition and Physical Activity, 11(1).
Pacanowski, C. and Levitsky, D. (2015) Frequent Self-Weighing and Visual Feedback for Weight Loss in Overweight Adults. Journal of Obesity, pp.1-9.
Zheng, Y., Klem, M., Sereika, S., et al. (2014) Self-weighing in weight management: A systematic literature review. Obesity, 23(2), pp.256-265.