Do This Every Day to Lose Weight (20 Pounds in 6 Months!)
According to a first-of-its-kind study published in the Journal of the Academy of Nutrition and Dietetics,
researchers from Duke University Obesity Prevention Program reported
that those who weighed themselves daily lost about three times as much
weight and body fat, compared to those stepped on the scale less
frequently.
The Duke obesity researchers enrolled 47 overweight men and women
into a weight loss clinical trial that used electronic scales that were
networked to the researchers' computer network. All subjects were
instructed to weigh in daily and were given some basic advice about
healthy eating and exercise behaviors (i.e., increase water consumption,
walk more, eat fewer snacks, enjoy more fruits/veggies).
Using data from the subjects' escales, the researchers could
objectively track the frequency of weigh-ins as well as the actual
weights recorded. Previous studies have relied on subjects'
self-reported information about weigh-ins, which is considered less
reliable.
After six months, the researchers evaluated both body weight and
composition of all subjects and found that those who weighed in daily
(51 percent of all subjects) lost an average of 20 pounds, compared to
about seven pounds lost among those who weighed themselves about five
days per week. Subjects who weighed themselves daily were also more
likely to report following through on more healthy diet and lifestyle
behaviors.
The authors concluded: "Daily weighing may trigger the
self-regulatory processes that promote behavior change. Those who weigh
daily report greater adoption of diet and exercise behaviors associated
with weight control."
This study adds to previous studies that also reported that those
who weigh themselves more frequently lose more weight and are less
likely to gain weight over time. As a dietitian, I've always been
hesitant to recommend getting obsessed with the number on the scale, but
newer studies suggest that it's important to keep tabs on your body
weight so that you can alter behaviors when you notice small increases
in weight gain. It's a lot easier to lose three or five pounds than it
is to lose 20 or more, so frequent weigh-ins are one way to keep your
weight stable for a lifetime.
Image Source: POPSUGAR Photography / Matthew Barnes
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