How often should I weigh myself?

The Question

I'm just getting started. I created my protocol, my exception protocol, and my meal plan. I'm starting Stage 3: Apply next week. But I was wondering about weighing myself. How often should I weigh myself? 

The Answer 

Thank you for the question. I'm definitely going to answer it, but the answer is not as straight forward as simply saying daily or weekly. So, stick with me here as I walk you through this in 3 steps. 

Step 1: Getting Started

When you're just getting started with your plan, it's important to check in with yourself to see where you're at. Ask yourself these questions.

  1. How often do you weigh yourself now?
  2. Why do you weigh yourself that amount of time? 
  3. What do you make the number on the scale mean about you? 
  4. How do you feel when you see the number on the scale?

After you answer those questions, you'll understand where you are now. 

If you're starting from a very negative place, I recommend you weigh yourself once a day. Look at that number, record it in your journal, and practice thinking about it as if it were just a number. As if there were no other meaning to it, other than being a number or data you're collecting. 

If you're starting from a neutral or positive place, I still recommend you weigh yourself everyday. Record it in your journal and keep going with your plan. The difference for you is that you won't need to focus as much on how you see the number. 

Step 2: Reduced Over-Desire 

Your very first goal when you're starting your plan is to reduce your over-desire for food. It's not to weigh a specific number. It's to reduce over-desire. 

And you'll know when this happens because you'll feel it in your brain. 

That may sound weird. But it's hard to explain unless you've felt it.

If you started step 1 from a very negative place, then you're already weighing yourself once a day. Keep doing that. And keep practicing thinking about the number on the scale as just a number. As if there were no other meaning to it, other than being a number or data you're collecting. 

If you started step 2 from a neutral or positive place, then you're already weighing yourself everyday. Keep doing that. Keep recording it in your journal. And keep following your plan. Again, the difference for you is that you won't need to focus as much on how you see the number. 

Step 3: Ideal Weight 

When you reach step 3, your over-desire for food will not be a thing anymore and you will have reached your ideal weight. 

Now, you have a decision to make. Do you want to continue weighing yourself everyday or transition to weighing yourself once a week? It'll be up to you at this point.

But I do recommend you keep recording your weight in your journal. And you keep following your plan. 

Do all of these things for the rest of your life. This is part of your new lifestyle. 

It may sound daunting and scary, but you'll actually want to weigh yourself daily or weekly when you reach your ideal weight. 

Why?

  • It'll help you stay on track
  • It'll help you maintain your ideal weight
  • It'll help you stay conscious about the decisions you're making about food 
  • It'll take a ton of pressure off of you to not have to think about food and your weight constantly

What other ways will weighing yourself daily or weekly benefit you in your life?

The Wrap-Up

It doesn't matter where you're at...

Whether you're just getting started, you've reduced your over-desire for food, or you've reached your ideal weight, weighing yourself regularly is important. 

Practice getting on that scale and seeing the number as just a number. As just a way for you to gather data and confirm your commitment to your plan.

Thanks again for your question. I hope my answer helps you.

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