A Simple Trick
How can you use the scale to improve weight loss?
Weigh yourself at least three times a week and chart your results in a graph.
Self-weighing is a component of many different weight loss programs. Although few studies have proven that this strategy can help with weight loss, a recent analysis found that self-weighing generally did improve weight loss outcomes. (1)
A 2015 study published in the Journal of Obesity tried to answer this question:
Can frequent self-weighing with visual feedback help you lose weight and keep it off?
The short answer is yes.
The study:
A total of 162 overweight or obese individuals (BMI ≥ 27) were randomly assigned to two study groups:
- The control group
- The treatment group (also called the CTM group, see below)
Both groups had the goal of losing 10% of their body weight in the first year and both groups were given the same information about ways to lose weight – general education about making small changes to decrease calorie intake, etc. No specific program, plan or method was recommended however.
The only difference between the groups during the first year:
- The people in the control group were instructed to try to lose weight.
- The people in the treatment group were instructed to try to lose weight and also to weigh themselves at least 3 times a week and chart their progress in a graph. (This was called the Caloric Titration Method, or CTM).
During the second year there was a change:
- The people in the control group now started using the same CTM method (i.e. self-weighing at least 3 times a week and charting progress in a graph).
- The people in the treatment (CTM) group continued using the same method during the second year.
The results:
After the first year, there was a significant difference in weight loss between the people using the CTM method and those who didn’t. The people in the CTM group lost an average of 5.7 pounds while the control group lost an average of 1.1 pounds.
After the second year, the people in the CTM group generally maintained their weight loss, and the people who just started using the method lost additional weight.
The positives:
- Although the study was small, it was well controlled.
- A two-year time period allowed for some follow-up to evaluate weight loss maintenance.
- The authors reported no conflicts of interest and were supported by the National Institutes of Health.
- This is a very easy intervention to try at home without any significant downsides. Additionally, this can be incorporated into any nutritional approach and may be helpful for both weight loss and maintenance.
The negatives:
- The people in this study were not diverse — they were mainly white. The results may be different or not applicable in a more diverse population.
- Only a very small percentage of the participants (4%) met the 10% weight loss goal the first year. This may not have anything to do with the methods, and the important factor is that the people who self-weighed and graphed their weight lost more than those who didn’t.
- The overall results were better (more significant) for men than women.
- The treatment group (CTM) knew they were being monitored since they entered their weights regularly. Although there was no feedback provided to the participants, it’s still possible that the people in this group did better because they knew someone was watching.
Consumers Advocate Weight Loss Resource
A great thing about this weight-loss trick is that it can work with any nutritional approach. But which approach is best to use?
If you’re not sure which weight loss program or method to use, Consumers Advocate has published a great comprehensive guide that reviews all the popular (and not-so-popular!) diet plans.
Their Best Diet Plans looked at over 75 sources and 25 companies to find the 5 best diet programs to help you achieve success. They also provide additional pieces of wisdom to help you on your health journey. Check out their Best Diet Plans to learn more!
Self-weighing with visual feedback may be an easy and useful strategy to help with sustained weight loss.
Last Updated: 11/20/19