Discussion Question 1
BEFORE reading this article what are your
initial thoughts on people weighing themselves every day to help promote weight
loss?
posted by Julie @ 7:21 PM
28 comments
ISU Dietetic Internship Journal Club
Objective: To become familiar with current scientific literature on a variety of nutrition topics and to gain experience in gathering, organizing, critically evaluating, presenting and facilitating group discussion of the literature and the implications to practice.
28 Comments:
I think it is extremely unhealthy for individuals to weigh themselves every day. I believe that some may become obsessive with their weight loss, which could potentially lead to disordered eating patterns and habits, along with a full-blown eating disorder. A healthy weight loss is 1-2 pounds per week, and I feel if individuals weigh themselves every day, it could push them to lose more in a potentially unhealthy way. Weighing daily could also work in the opposite direction and discourage individuals. Weight fluctuates daily based on water and food consumption, urinary output, bowel movements, sweat from exercise, etc. If individuals do not see a weight loss every day or even see a weight gain, they may be more likely to give up and quit. While the number on the scale does matter for IBW and BMI purposes, I think as individuals we should focus on telling clients what they should be eating and doing to live a healthier lifestyle. Some of these changes may happen more slowly, and usually once they start doing them when they are ready, weight loss will come along with it. It is important for people to not necessarily focus on the numbers on the scale, but rather how their clothes fit and how they feel. I would recommend a weekly weighing at the same time and same day every week with no clothing articles on.
Before reading this article, my initial thoughts about people weighing themselves every day to promote weight loss is that it seems a little extreme. Body weight can easily fluctuate based on hydration status and other factors, so someone’s weight on the scale can vary day to day. If someone weighs themself every day, then they can get preoccupied with the number on the scale and this can affect their mood for better or for worse for the entire day. This may also lead to disordered eating and exercise behaviors if they are not losing weight as quickly as they would like. I think it is reasonable for people to weigh themselves once or twice per week to hold themselves accountable, but every day seems too obsessive to me.
The effectiveness or harm in daily weighing will depend on the individual. Daily weighing can be dangerous for individuals at risk for or diagnosed with an eating disorder. Individuals can become obsessed or overly concerned with the number on the scale and it can be a trigger of stress or unhealthy behaviors in certain individuals. Weight naturally fluctuates on a daily basis. It would be a problem if an individual began constantly fretting about minor weight fluctuations.
Daily weighing can also help some people stay on track with weight maintenance or weight loss goals though. Some individuals need that constant reminder and accountability. I don’t see daily weighing as a necessity; once a week would likely be sufficient for most people to keep an eye on their weight for health purposes. However, if daily weighing is what works for the individual, and it is not triggering any unhealthy behaviors, I would not tell them to change anything.
The key will be to discuss the issue of weighing frequency with the client to see their reaction and explore any potential risks. Discussion of a healthy target range would be a good step to include in the process as well. By discussing the issue of weighing frequency with our clients, we can make a recommendation based on their personal needs.
This comment has been removed by the author.
I understand the thinking behind daily weigh-ins, but I feel the risk of hyper-focus on just a number may be too high for the majority of the population. Some individuals, more likely those educated in the human body, may understand that day-to-day weight fluctuation is normal, depending on hydration, fiber intake, stool volume, etc. However, other individuals may see a one pound weight gain as a failure, and thus become discouraged in their weight loss process. Because of this, I would not recommend daily weigh-ins to help promote weight loss for the general population, as I feel the risk of individuals hyper-focusing on the number on the scale, and not the process of getting healthy, is too great.
I am not a proponent of the daily weighing for the average client/consumer. Anecdotally speaking, such monitoring may be effective to help one stay on track, but it could also turn into something unhealthy/obsessive. If a client is weighing every day doesn't like what they see every day that may drive them to take on less than healthy tendencies like drastic caloric cuts (severe calorie restriction) and/or hyper-agressive exercise tendencies (e.g. those who run long distances in three layers of sweat shirts).
I have some bodybuilding friends who will weigh themselves 1-2x/day in their 12-16 week contest prep phase, because they have to hit certain weights to "stay on track" to meet their contest weight. Even with that population, I don't know that it's the healthiest behavior because it becomes an obsession. In my personal opinion, I'd say weighing in around once a week is better practice. That way, you can monitor your weight, but it's not an obsessive tendency or something that becomes an everyday focus in your life. Gradual, long-term, weight loss/maintenance is what we need to emphasize. It's a marathon, not a sprint, and daily weighing makes it seem like weight should lower drastically each and every day--which isn't the case on a healthy and sustained weight loss plan.
Emma, I like your point about those who are educated about the human body hopefully understand that weight fluctuation is a very normal thing. Fluid balance is a tricky thing in both the clinical setting and in a general "just stepping on my scale at home setting." For instance, I can easily lose 2-3 lbs. after a tough workout, but when I come home and carb up/drink 1/2 a gallon (or more) of water, I'll gain it all back and then some. Someone who is educated about the human body who is weighing every day should understand that daily weigh-ins may not be an actual reflection of fat loss. Weight is going to fluctuate to some degree on a daily basis with or without a "diet" or "weight loss program."
Gina, I also like your point about how it could be beneficial for some, especially those who may need that daily accountability. Like you said, it's all about that clinical judgement piece. If we have a client who is weighing every day and it doesn't seem to be causing any problems or harm, there may be bigger things to worry about than the fact they step on the scale when waking in the morning. Additionally, I do think it's important to educate clients like that about normal weight fluctuation due to hydration status, stool volume etc., so that they become an "educated daily weigher." There is no one-size fits all weight loss/management plan, we've got to find what works for each individual client.
My initial thoughts about using a scale is that it can easily lead to unhealthy habits. I'm not a fan of encouraging people to focus on a number on the scale. Instead, we should be encouraging individuals to strive to have healthy habits, get regular check ups from their doctor to determine their health status, to be more active, and to ultimately feel good. When we focus on individual numbers, daily weight fluctuations, and BMI we are telling individuals that every bite they take is either making that scale go up or down. Instead of counting calories, I think we should be focused on making sure people are getting all of the food groups into their diet and making small changes from unhealthy items to healthier options. Ultimately, weight loss is supposed to be gradual, and we want to see long-term lifestyle changes, so an individual won't get the satisfaction they need by standing on a scale daily.
I like Janelle's point about watching a scale leading to disordered eating. Too many times our society tells individuals they are only as good as what the scale tells them. I think this is a much bigger issue about dealing with body image, and individuals should be supported by their healthcare team to make healthy habits and not start obsessing about gaining a half of a pound.
I don't think it's helpful or healthy for people to weight themselves every day. Weight can really fluctuate throughout the day, let alone from one day to the next. I think it's better to check in on your weight maybe weekly or bi weekly to see change over a longer period of time instead of in such a short period of time where there are many factors that can cause a shift in weight. I think we should encourage lifestyle changes instead of focusing on just the numbers. The numbers are good indicators to check in and see progress but if the lifestyle changes are made, then it should produce long term success. I also think it may depend on the client and what works best for them and whether or not they have obsessive tendencies.
I agree with Janelle. I think when someone weighs themselves every day, it can be obsessive and lead to unhealthy behaviors. I do like Gina's point of weighing in may be effective because it holds that person accountable from day to day, which some people need.
I think the idea of daily weighing can be positive or negative depending on the individual and their motive for checking their weight. Since the question is specifically referring to daily monitoring of weight to promote weight loss, I am not necessarily fond of the idea. Weight loss is a process that occurs over periods of time with ideally slow, steady progress. For many individuals starting a weight loss regimen, exercise and weight training may be components that lead to overall weight gains due to an increase in muscle. I would encourage individuals to stick to goals and not get discouraged when temptations arise. I think that weekly weighing would be preferred and allow enough time for results to be seen - either positive or negative. Then after assessing the progress, reassess goals and start fresh with a new week and a positive outlook.
I really like what Susan stated about encouraging individuals to strive for healthy habits. I agree that it is the long-term lifestyle changes that will strongly impact a person's health and lifestyle than a number displayed on a scale. If we find strategies to motivate individuals to feel better overall and improve self-confidence, then I believe that less focus will be on the scale.
I believe that daily weighing is subjective to the individual. If this helps them stay on track and is a daily reminder to make healthy habits, I say go for it. I mean we recommend food journals and tracking activity which involve numbers. I don't think it's healthy for people to obsess over calories or weight, however, some people just like to know. The person needs to be educated about how weight fluctuates based on water and food consumption, urinary output, bowel movements, sweat from exercise, etc as Emma stated. If the person feels obsessive about weighing themselves and has negative thoughts about body image this may not be a way to monitor maintenance or weight loss. Overall wellness and good nutrition should be their focus. Every person is so different and unique when it comes to weight loss and I am very open minded to different tactics as long as they are making healthy choices and are educated about healthy lifestyle choices.
For an individual to weigh themselves daily can be an unhealthy habit. It could lead to an obsession with weight loss and expecting to see a desired change in their weight each day. Certainly, it can help promote weight loss since the individual is reminded everyday that they need to lose weight. However, it is a very unhealthy promotion for anyone seeking to lose weight.
Weight loss for overweight or obese individuals can become a slippery slope where they fall into a mindset that they have to keep losing weight. If they see their weight go up one day (which is most likely attributed to water) they may be obsessed with doing everything in their power to see a weight loss the next day. Perhaps they would skip meals, exercise excessively, and may even avoid drinking water because they could become afraid of the number they might see on their scale.
Weight loss then becomes a number game where the individual is constantly worried about their weight loss goals in terms of number rather than for their health. Therefore, I think a weekly weighing is adequate for keeping track of weight loss and a good reflection of weight loss progress. It can also avoid seeing possible drastic fluctuations on a day-to-day basis.
I can honestly see both sides of it. If you weigh yourself everyday and it affects how you go about your day or how you eat that day, then that is probably not benefiting you. However, if you have been educated on weight fluctuations and the true meaning of body weight, then I don't think it is harmful. I also would like to add that sometimes people do have to weight themselves everyday to monitor fluid fluctuations and such.
As Emma states, those who are more educated about the human body can understand their weight fluctuations better. However, knowledge is power and I agree some people use it for accountability. For the individual who is not incredibly knowledgeable about the human body, yet likes daily weigh-ins, I would probably provide some education for them on weight fluctuations. I would let them weigh daily if they felt it worked for them, but educate them on indicators that daily weigh ins may not be beneficial for them.
My initial thoughts on someone weighing themselves everyday to promote weight loss is that it depends on the individual. For individuals with issues with their personal body image, this would be an unhealthy obsessive habit and I would not support. However, patients with no symptoms of an eating disorder or body distortion, it is also unnecessary, however it may be their method of staying on track with a weight loss plan. I would never advise to a client to weigh themselves everyday, because this habit could lead to weight loss consuming the client's daily lifestyle. I also think that weighing yourself everyday is putting too much emphasis on simply the number on the scale. I would prefer to promote to a client wanting to lose weight to change their eating habits to a healthier diet and weighing themselves once a week, rather than weighing themselves everyday. Your body weight varies greatly depending on how much water you have drank, what clothes you are wearing, and the time of day you weigh yourself, so to step on a scale everyday would not be a productive way to measure weight loss.
My initial thought on weighing every day is that it's really more useful for people who are trying to monitor water weight gain, such as CHF patients, than it is for people simply trying to lose body fat. Rapid weight changes are usually not related to body fat, and most people trying to "lose weight" are really trying to lose body fat. I agree with previous posts who mentioned that weighing every day could lead to obsessive and unhealthy eating and exercise behaviors. Healthy body changes can be identified by changes in how clothes fit coupled with knowledge of recent eating and exercise behaviors and occasional weighing.
I personally do not like the idea of weighing every day. I think it encourages people to get hyper-focused on weight, rather than body composition and overall health. There are multiple reasons why weight might fluctuate up and down from day to day, so there is not much value in weighing that frequently. I can imagine there are people who see that they are up from the day before and they may either beat themselves up about it, or make some unnecessary change in their diet/exercise routine to compensate. I would much rather see someone weigh once per week on a scheduled day.
I think when people weight themselves daily it creates unrealistic expectations which can lead to disordered eating based on unhealthy perceptions. Weight on a scale does not show gains in muscle mass compared to loses in visceral fat.
I agree with Susan on the portion of weight loss where we as practitioners come into play "we should be encouraging individuals to strive to have healthy habits, get regular check ups from their doctor to determine their health status, to be more active, and to ultimately feel good". This is the basis for our practice, providing the tools necessary to enable self-efficacious behavior resulting in better lifelong health habits.
I do not think it is a good idea for people to weigh themselves every day to promote weight loss. During the weight loss process checking your weight everyday can be discouraging because your weight can fluctuate a lot. I believe people should focus on how their clothes are fitting or their energy levels when trying to lose weight rather than the number on the scale. Additionally, sometimes the number on the scale is not an accurate representation of a person’s weight loss progress. For example, if someone has increased their physical activity level they could be gaining muscle mass and losing fat mass and therefore the number on the scale might indicate that they are gaining weight, but in reality they are gaining healthy weight via muscle and losing unhealthy fat mass. Focusing on making nutrient dense food choices and incorporating physical activity into the client’s daily life is more important than the number on the scale.
When I first think of weighing daily, I have mixed feelings. On one hand, I think some people need constant self-monitoring to keep themselves motivated towards their goal. However, on the other hand, I also believe that daily weighing can also be very misleading. Often a person's weight can fluctuate day to day simply based on their hydration status. For example, when I was in cross country in high school, I was in the habit of weighing myself every day, and depending on my practice distance and sweat loss, I would sometimes have a 3-4 pound weight difference between days. At the time, I didn't always understand that it was because of my hydration status and would get bummed and think I was gaining weight. Therefore, I think it really depends on the person. If constant self weighing turns into disordered eating behaviors, then it should be discouraged as a 1-2 pound weight loss per week is considered healthy.
Although I can see both positive and negative sides to this, dependent upon the person, I do not feel that it is necessary or healthy for individuals to weigh themselves daily for several reasons. For starters, at a healthy rate of weight loss (1 pound per week) the overall weight loss during the course of a day would be extremely minimal, roughly 2.3 ounces in total. This amount may seem insignificant to individuals that are trying to lose weight or expecting faster results when in reality this is a healthy amount of daily weight loss. Due to the inflated perceptions of weight loss brought on by shows such as the Biggest Loser this could discourage individuals. Constantly weighing oneself could also quickly develop into an unhealthy obsession or fixation that can create disordered eating patterns. It is important to take the individual’s emotional, social, and physical wellbeing into consideration with regards to weight loss instead of focusing on the numbers. Another reason that weighing daily could cause issues for people is due to the fact that there are many different variables involved with the fluctuation of weight. The average person may not fully understand time of weighing, fluid intake, electrolyte balance, etc. and the impact that they can have on current weight status and this could cause problems.
My initial thought is that I do not think people should weigh themselves on a daily basis. As mentioned earlier, weight fluctuations are normal and many people may not realize it so they could become obsessed with weighing themselves. When I was at the gym this week, a very skinny lady was weighing herself in the locker room, and I couldn’t help but wonder if she had an eating disorder. I just drew those conclusions because she was skinny and seemed concerned about her weight. I could be totally off with my thoughts because I have no knowledge of that person, but I typically link eating disorders with people obsessed with weighing themselves. Daily weighing could also discourage people when they are trying to lose weight. Even if they have eaten healthy and worked out more than usual, the scale does not always reflect that. I agree with Gina and I think weighing themselves once a week would be adequate.
I think, like many people have already stated, that it depends on the individual. I think there are people that can probably monitor their weight daily and approach it in a healthy manner, but overall my opinion would be that it does more harm than good. Firstly, I don't think it's necessary to weigh yourself daily unless, like Jeanne mentioned, you've been advised to for a condition such as CHF. Weighing weekly on a scheduled day would probably be more appropriate for most people and is a better way to monitor progress than daily weights. Weekly weighing may help people focus on the bigger picture rather than getting caught up with the day-to-day fluctuations that we can see with daily weighing.
I agree with John's comment that shows like the Biggest Loser can discourage regular people by inflating perceptions of weight loss. Most people only care about losing weight fast, and if they do not see a dramatic weight loss every day, then this could discourage them. As others have previously mentioned, healthy weight loss is 1-2 pounds per week. We need to make more clients aware of this so that if they do choose to weigh themselves every day, then they should not expect dramatic weight loss every single day.
I believe with the purpose of weight loss success, weighing yourself every day is beneficial because it holds an individual accountable. For this to be effective an individual needs to be educated on proper weight loss, the fluctuations of weight, appropriate weighing techniques, etc. That being said I do not believe that weighing everyday is appropriate for all individuals and once an individual reaches their goal weight weighing should decrease in amount. It's hard to decipher who would be negatively influenced by weighing everyday making it crucial to properly educate about weighing practices, and only implementing this technique when weight loss is vital for health outcomes.
I do like the points that Gina and Sophie said about daily weighing making the individual accountable for weight loss.
I think Sophie explains it well in stating that individuals should have to be educated first though on how weight fluctuates or changes on a daily basis, along with proper weighing techniques. Many individuals may not be aware of this, and again, may become discouraged.
John summarizes my views very well. He mentioned that a healthy weight loss is minimal anyway (1-2lbs per week), therefore, it isn't necessary for individuals to track that .5 oz weight loss each day or so. Additionally, everybody's weight fluctuates on a daily basis due to hydration as many have mentioned above. Therefore, unless an individual is tracking their hydration status, I really don't think it is necessary for them to check their weight daily. Even if a person understands hydration can change a person's day-to-day weight, they may subconsciously be affected by the numbers they see. This could slowly lead to unhealthy habits or negative feelings without really realizing it. With the idea "health at every size" in mind, it isn't necessary for people to keep a accurate number of their weight. People should be following healthy habits for their own health instead of their number. Someone can weigh 125 lbs and be considered in the normal BMI range, but have high blood pressure and high cholesterol. Therefore, it is important to follow healthy nutritional guidelines (e.g. moderation, healthy fats, etc.) instead of making a goal weight since numbers can become such an obsession.
Post a Comment
<< Home