In this intriguing study, participants were asked to weigh themselves every morning for eight weeks. But there was a twist—they were also instructed to “think aloud” while stepping on the scale and afterward. Whether they chose to record their thoughts or jot them down in a journal, these reflections were later analyzed by the researchers.
The findings were revealing:
- 90% of participants compared their current weight to a previous weight or a goal weight.
- 58% reflected on the decisions and actions that may have influenced their weight.
- 14% made an action plan.
- Only 6% created a specific action plan.
It turns out that most participants couldn’t resist the urge to play the comparison game. But very few took the extra step of formulating a specific action plan.
Here’s the kicker: when researchers tracked which behaviors were most effective for weight loss, they found that specific action planning was the only one that made a difference.
So, what does a specific action plan look like? After you weigh yourself, try asking questions like:
- How can I make sure I eat slowly and mindfully today?
- What vegetable could I include with each meal?
- When exactly will I fit in my 15 minutes of intentional movement?
By addressing these questions, you’re not just vaguely committing to healthier choices—you’re creating a concrete plan that drives success.
That said, daily weigh-ins aren’t for everyone. For some, this routine provides helpful feedback and motivation. For others, it can trigger anxiety, disappointment, or even shame. It’s important to consider your own experiences and ask yourself, “Is this helping or hurting?” Remember, weighing yourself isn’t a requirement for managing your health.
If you do choose to weigh yourself regularly, consistency is key. For the most accurate measurements:
- Weigh yourself first thing in the morning.
- Do it after using the bathroom.
- Wear the same amount of clothing each day.
Also, keep in mind that weight can fluctuate daily, often due to water retention. Rather than fixating on the day-to-day numbers, pay attention to the overall trend over time.
Ultimately, the study underscores the importance of specific action planning in achieving weight loss goals. By shifting from general intentions to precise, actionable steps, you can set yourself up for success.
References:
Frie K, Hartmann-Boyce J, Pilbeam C, Jebb S, Aveyard P. Analysing self-regulatory behaviours in response to daily weighing: a think-aloud study with follow-up interviews. Psychol Health. 2020 Jan;35(1):16–35. PMID: 31198059.
