Researchers at Brown and Duke universities recently found that 61 percent of people who climbed on the scale daily maintained their weight within 5 pounds. Only 32 percent who weighed in less often had similar success. Regular feedback helps catch weight gains early, explains Daniel C. Stettner, PhD, a health psychologist at the UnaSource/Northpointe Health Center weight-control clinic in Michigan. Staying accountable to the scale may help you cut back on impulse eating and denial.
Patrick M. ONeil, PhD, a weight-management expert at the Medical University of South Carolina, likens a persons weight to the stock market: The numbers rise and fall from day to day, so its motivating to see long-term trends at a glance. After overindulging, for instance, youll be more inspired to hop back on the low-cal wagon if you can see that the numbers are going down. Print out a graph, mark it each time you weigh in, and connect the dots to see the trend.
A tape measure is a good choice if you want harder data than “my clothes fit better.” Bowerman recommends measuring your waist, hip, bust, and upper arm every 2 to 3 weeks (it takes several weeks to see changes).
Ever grabbed a doughnut (330 calories) in the morning, sipped a mocha latte (340) at work, and munched half a bag of potato chips (600) in the afternoon? Keeping track can help. Youre more likely to curb your habit, in other words, if you know how many lattes you had in the past month. “People dont realize how often and how much they eat, so a food diary can be a real eye-opener,” ONeil says. Seeing your eating patterns might even inspire healthier stress relief: Instead of pigging out after your insufferable boss goes on the warpath, maybe next time you can close your door and do healthy stretches.
Adding 2,000 steps to your day can help anyone shed flab, so strap on a small pedometer and put your feet to work. Just skip the pedometers with bells and whistles. “The only button you need is ‘reset,” Champagne says. She recommends Accusplits or Digiwalkers, in the $15 range. Attach it to the front of your belt or waistband, lining it up with your kneecap. Wear it for 3 days, and average your steps to find how many you take in a typical day. (Someone who doesnt exercise much might log 2,000 to 3,000.) Then try to add 2,000 (about a mile) daily. How? Walk at lunch, choose stairs over the elevator, park a few blocks away, walk around an indoor mall, or take folded laundry into the bedroom a few pieces at a time rather than all at once. Work up to 10,000 steps per day, and your scale may just throw you a party.