“If it gets measured, it gets managed.”
One of the easiest yet most productive weight loss hacks I have coached people on is this: Weigh yourself every day.
What? That’s it? Yup… that’s it! No kidding… just get on your scale every day first thing in the morning right after you wake up, write down what you see, and without any effort, watch your weight drop almost a pound a week!
Yes, there are mixed opinions about weighing yourself. Many people prefer not to do it at all, and have even thrown out their scales.
And some claim that scale weight is irrelevant or at least very misleading when it comes to measuring health and body composition.
There are valid arguments on both sides, and the scale certainly is far from perfect. It doesn’t account for muscle mass, and your weight can shift several pounds up and down from one day to the next even if you didn’t really gain or lose any fat.
However, studies actually show that frequent weighing (preferably every day) is linked to massively increased chances of successfully losing weight and keeping it off.
For example, one study showed that daily self-weighing caused participants to eat 347 fewer calories on the days they weighed themselves. On a weekly basis, that’s like losing almost a three-quarters of a pound a week by eating this amount of calories less.
Those who weighed themselves every day also lost 4.4% of their body weight, compared to only 0.4% in those who didn’t weigh themselves every day. That’s right, the simple act of measuring their weight every day caused them to lose 10 times the amount of weight!
And those who weighed themselves every day also lost 4.4% of their body weight, compared to only 0.4% in those who didn’t weigh themselves every day. That’s right, the simple act of measuring their weight every day caused them to lose 10 times the amount of weight!
How it works.
At first glance, you might be asking yourself how can this possibly work… actually lose weight just be weighing yourself and writing the result down every day? Well, it actually works in a way that is unexpected by most and it works automatically.
Interestingly, the mere act of doing this first thing every morning before you do anything else makes the “weight thing” a subconscious priority in your day and has been shown to guide you in both your choices of the foods you eat and how much you eat.
But the key ingredient that really makes this successful in losing weight is the second part: Writing down the number. Whether you do this with a pencil on paper or you do this electronically using an app on your iPhone, it is the tracking each day that creates the momentum for the auto-pilot guidance that lasts throughout the day. Without doing this second part, your results likely won’t be significant.