For years, I avoided weighing myself.
I thought it would make me obsess more. So I didn’t do it.
But here’s the irony: I was obsessing constantly anyway.
Every time my clothes felt tight, every time someone I hadn’t seen in a while asked if I was still running, my brain would spiral. Do they think I’ve gained weight? Have I?
Then I read my friend Darya Rose’s book Foodist, where she recommends experimenting with weighing yourself every single day — without shame or pride — as a way to actually stop the obsession.
I decided to give it a go. It changed everything.
Not only did I know exactly where I stood (no more guessing), but I also discovered that after a big eating day, the damage was almost always much smaller than my brain had convinced me it was.
And the most beautiful unexpected bonus? ‘
Doing this daily helped me separate my self-worth from the number on the scale. I no longer see myself as a better person when the number is lower, or a worse person when it’s higher.
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Video Version
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Why Daily Weighing Prevents Weight Gain and Obsessing
Here’s the counterintuitive truth: fearing the scale doesn’t make you any less a slave to it. Avoiding it just keeps the mystery — and the mental chatter — alive.
The research backs this up.
A University of Georgia study tracked two groups of people over 14 weeks during the holiday season. One group was told to enjoy the holidays but try not to gain weight. The other group was simply given scales and told to weigh themselves every day and record it.
The results were striking.
The daily weighing group didn’t gain any weight over the holidays — and had actually lost a little by the 14-week follow-up.
The other group gained an average of 2.65 kilos (over five pounds) and was still carrying that weight 14 weeks later.
One tiny habit.
Twenty seconds a day.
Huge impact.
There’s also the business principle at play here: what gets measured gets improved.
When we track a number consistently, we naturally and almost unconsciously start making small adjustments.
Plus every morning on the scale is a daily opportunity to practice one of the most powerful shifts there is — uncoupling your self-worth from your weight.
Why Daily Weighing
You might be wondering: why every day? Can’t I just do it weekly?
You can — but weekly weigh-ins tend to become A Whole Thing.
There’s a build-up, a moment of drama, a “weigh-in day” energy that keeps you emotionally tangled with the number.
When you do it every day, it becomes no big deal.
Just data. Like checking the weather.
Daily also gives you more data points, which makes the information statistically more meaningful. You can start to see real patterns — what affects the number, what doesn’t, how your body responds to different situations.
You get better quality information, and the pressure dissolves.
I hear this consistently from people in the Naturally Healthy Club. So many members start out saying, “Absolutely no way am I weighing myself every day.”
Then they try it.
And it quietly becomes one of their favourite habits.
People even miss it when they’re traveling.
How to Weigh Yourself with Curiosity and Kindness
This is not an exercise in self-punishment. It only works if you bring the right mindset to it. Here’s how:
Before you step on: Remind yourself: Whatever this number is, I can change it. This is just information. It is not a verdict.
When you see the number: Say (or think): My weight is not a reflection of my worth, my value, or my lovability. If that feels hard to believe for yourself, think of someone you love who has gained or lost weight over the years. Did your love for them change? Did they become more or less worthy as a person? Of course not. The same is true for you.
Coach yourself with curiosity, not criticism: Instead of “I shouldn’t have done that,” try “What can I learn from this?” or “What might I do differently?” That shift from judgment to curiosity is everything.
Practical tips:
- Weigh first thing in the morning, before eating or drinking
- If you’ve forgotten and already had something, skip it and pick up again tomorrow
- Wear the same thing each time (or nothing) so conditions stay consistent
Bonus Tip
Track it in an app that graphs your data over time. When you’re just remembering the last couple of numbers in your head, you lose the bigger picture.
A graph shows you trends — and trends are what actually matter.
The app I use is Happy Scale (iOS). For Android users, members of the Naturally Healthy Club have had great results with Simple Weight Tracker.
Both do a nice job of smoothing out the daily fluctuations so you can see the real direction of travel.
Putting the Strategy into Practice
(Your Weekly Home Play)
This week, I’m simply inviting you to keep an open mind and experiment.
If you don’t have scales, borrow a set from a friend or grab an inexpensive pair — they really don’t cost much these days.
Then step on every morning, note the number, and just observe.
Notice how it feels. Notice what thoughts come up. Notice whether having that daily check-in actually quiets the mental noise rather than adding to it.
Give it a week and see for yourself.
Have a delicious week!
In your corner
Jules xx
(Your favourite Australian Food Scientist)
Resources
Research Study https://www.fcs.uga.edu/news/story/daily-self-weighing-shown-to-prevent-holiday-weight-gain
Book – Foodist by Darya Rose
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See All Joyful Eating for Natural Vitality Podcast Episodes
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