How to create a weight-tracking routine
Behaviour technique
Ever forget to step on the scale? Maybe even on purpose? Don’t love how you feel before, during, or after you weigh yourself? Answer these questions to help you map out a confidence-boosting, progress-fueling action plan.
Try this!
![1. When and how often will you weigh yourself? Choose a frequency between once a day and once a week. Pick a day and time you can stick with, like first thing in the morning. 2. How will you boost your confidence beforehand? Try reflecting on a non-scale victory since your last weigh-in. Pump yourself up with music, or relax with a few deep, mindful breaths. 3. What will you say to yourself when you track your weight in the app? Put the number in perspective: “The scale is just one measure.” Consider encouraging words: “I am strong” or “Keep on keepin’ on!” 4. What health-promoting action will you do afterward? It can be as simple as drinking a glass of water or going for a short walk. Prep or pre-track your next meal. [NEW SLICE] Write out your action plan Day(s)/time/location I’ll weigh myself _________________________________ Before I step on the scale, I will _____________________________________. When I track my weight, I’ll say to myself _______________________________. What I’ll do right after weighing in ___________________________________](https://v.cdn.ww.com/media/system/cms/au/Weekly_Technique_2024_hub_Create_a_scale_action_plan_1.png "1. When and how often will you weigh yourself? Choose a frequency between once a day and once a week. Pick a day and time you can stick with, like first thing in the morning. 2. How will you boost your confidence beforehand? Try reflecting on a non-scale victory since your last weigh-in. Pump yourself up with music, or relax with a few deep, mindful breaths. 3. What will you say to yourself when you track your weight in the app? Put the number in perspective: “The scale is just one measure.” Consider encouraging words: “I am strong” or “Keep on keepin’ on!” 4. What health-promoting action will you do afterward? It can be as simple as drinking a glass of water or going for a short walk. Prep or pre-track your next meal. [NEW SLICE] Write out your action plan Day(s)/time/location I’ll weigh myself _________________________________ Before I step on the scale, I will _____________________________________. When I track my weight, I’ll say to myself _______________________________. What I’ll do right after weighing in ___________________________________")
Let’s dive a little deeper…
Even if you want to step on the scale regularly, we get that it’s not always easy. Aside from simply forgetting, you might put it off if you’re nervous the number will go up. Or perhaps you’ve hit a plateau and don’t want to see the same number…again. That’s the ostrich effect—and human nature.
However, creating a routine that addresses the common challenges (and, um, fears) associated with weight tracking can help you stick with it. And that’s key since science tells us that weighing yourself regularly can help you lose more weight and keep it off.
How? Tracking your weight makes you more aware of how your choices and behaviour impact your progress. Doing it frequently takes the pressure off any single day or number, so you can see trends and the big picture, rather than focus on normal and insignificant fluctuations. And those are all things that help you navigate your way to your goals.