How to create a weight-tracking routine

Weekly technique

By Weight Watchers

Published 15 December 2022

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. Write out your action plan Day(s)/time/location I’ll weigh myself: (insert answer). Before I step on the scale, I will: (insert answer). When I track my weight, I’ll say to myself: (insert answer). What I’ll do right after weighing in: (insert answer).

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. 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. Those are all things that can help you find success in the new year and on this journey as a whole.

Did you know?

WeightWatchers®Success Registry*members are 17.3 times more likely to weigh themselves weekly or more frequently compared to those with obesity in the study’s weight-stable group.