5 positive reasons to step on the scales

Emma Brown - Nutritionist | 04 Oct, 2020

It can be tempting to delay stepping on the scales to avoid disappointment (or shock), I totally understand that! Ignorance is bliss – until our waistband starts to pinch and clothes feel just a little bit tighter. Sadly, avoidance doesn't stop the weight creep, and there comes a time when we have to take control.

Check out my top 5 positive reasons to step onto your bathroom scales today and empower yourself to make the changes you want to.

Step on the scales

This will be the last time you see this number

Today can really be the first day of the rest of your life! Step on the scales and even if the number you see gives you a bit of a shock, tell yourself that 'today is the last time I will see this number!'. Getting on track with your weight loss goal today means you'll start seeing results right away.

Positive self-talk and thinking can also be incredibly effective. Telling yourself that today is the last day you'll see that number can kick start your motivation and get you moving with your plan. So don't delay – step on the scales today!

Step on the scales

Knowledge is power

It may sound like a bumper sticker, but this statement is so true! Knowing where you are gives you the power to set the wheels of change in motion. Once you've stepped on the scales you have a start point – you can then make a plan to get you to where you want to be. Without a reference point, it will be hard to measure your progress, and without a clear target, it's much easier to drift off track. Yes it's true to an extent you can track progress by how your clothes fit, but if you tend to wear loose-fitting outfits, your clothes won't showcase all your work!

So give yourself the knowledge of your progress each week, it's a powerful motivator. And whilst not every week may produce the result you want (it's important to expect this), knowing the direction your headed is essential in achieving your goal.

Step on the scales

Take care of the lbs and the stones look after themselves

I've always loved this phrase because it's just so logical! Weighing yourself weekly means you can keep a close eye on changes in either direction. If you notice that over a few weeks your weight has increased by a pound or so, you can make adjustments right away to turn this around – rather than letting the pounds creep up to a stone.

If you've reached your goal, we recommend setting yourself a threshold weight you do not want to go above or below. We know our weight naturally fluctuates, so setting a threshold of say 3lbs either side of your goal allows you flexibility – but if you go over this threshold you know it's immediately time to reduce your calorie intake to bring you back into the green zone.

If you're losing weight, the same applies. Keeping a check on your weight allows you to monitor progress and ensure things are moving in the right direction. If you're stuck or your weight is creeping up, you know you need to make some adjustments to your diet and exercise routine to get things moving in the right direction.

Step on the scales

Goal setting is proven to work

It's not possible to have a plan in place for reaching your goals if you don't know A) where you're starting from or B) where you want to get to. Stepping on the scales tells you where you are so that you can make a plan from that point.

Setting short, medium and long term goals is proven to increase the chances of success – rather than simply trying to wing it! Track your progress weekly to keep focussed on your short term goal. And when you've reached that, set your next step and keep moving towards your medium and long term goals!

Step on the scales

It's proven to increase success

Research supports the fact that weighing yourself regularly will boost the chances of weight loss success. Some studies have even looked at whether weighing yourself more than once a week could boost success further. While there are potentially some pros to daily weighing, in terms of keeping a super close eye on changes, this approach is not right for everyone. We know that body weight fluctuates, so daily weighing can cause some unnecessary concern at times. That said, if it works for you and you can avoid being mentally derailed by the daily changes, then by all means go for it!

Some research has found no difference between the success rate of those who weigh daily versus weekly however – concluding that the most important factor is some form of regular weighing.

Our advice is to weigh once a week, at the same time of day and on the same scales, to get a consistent record of your progress.


The Nutracheck iOS app now auto syncs your weight data from Apple Health – ideal if you use a digital weighing scale.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.