Research published in the "Journal of Consulting and Clinical Psychology" in 2007 found that self-imposed weigh-ins on a regular basis helped aid in weight loss and weight-loss maintenance. The study pointed out that weigh-ins reduced binge eating and increase self-restriction, while preventing some of the depressive symptoms that occur with weight loss. Keeping tabs on your weight with a weigh-in sheet helps you stay on track and create accountability so you're more likely to lose weight.
Step 1
Create or print out a weigh-in sheet which allows you to track your weight over a period of days. A calendar or planner works well; Microsoft Office, for example, has a weight sheet available for download to get you started.
Step 2
Commit to a weigh-in on a regular basis. While some prefer to weigh in on a daily schedule to stay on track, others prefer a weekly weigh-in for a more dramatic effect. Either way, commit to regular weigh-ins. If you have trouble being accountable to yourself, invite a friend or family member to participate and remind you of regular weigh-ins.
Step 3
Weigh yourself at the same time each day you participate in a weigh-in. Your weight fluctuates throughout the day depending on what you've consumed, the liquid you drank and the number of calories you've burned, so you won't get the most accurate picture of your weight if you weigh yourself in the morning one day and at night another.
Step 4
Record your weight on your weigh-in chart. Place the chart in a visible area, such as on your fridge. When you're tempted to binge, you'll have your sheet available to track your progress and remind you to make better choices for your weight.
Step 5
Set short- and long-term goals using your weigh-in sheet. For instance, losing weight at a healthy rate of 1 or 2 lbs. per week or meeting your goal weight in a sensible amount of time are both worthy of rewards and celebration. Use your weigh-in sheet to track your success, then celebrate your commitment using non-food rewards, like a new exercise gadget or a trip to the movies.
Tips and Warnings
- Suggest a weight-loss competition among your friends, then use your weigh-in sheets to compare weight-loss percentage. Weight-loss percentage is calculated by dividing the pounds lost by the starting weight and multiplying by 100.
- Consult your doctor to discuss appropriate weight-loss goals and lifestyle modifications — such as diet and exercise — to help you reach them.
References
- "Journal of Consulting and Clinical Psychology"; Stop Regain: Are There Negative Effects of Daily Weighing?; Rena Wing, et al.; August 2007
- Colorado State University Extension; Weight Loss Products and Programs; J. Anderson, et al.; December 2008
- Health.com; Heart Failure: Checking Your Weight; July 30, 2010
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