Daily weighing isn't for everyone Many weight loss programs suggest weekly, instead of daily, weighing. Fluctuations in water retention, time of the menstrual cycle, and the inaccuracy of scales are all mentioned as reasons to weigh weekly instead of daily. Weekly weights provide a better overall picture of weight status, and still give enough time to make adjustments in activity and eating habits before weight gain gets out of control. Kelly Brownell, PhD, director of the Yale Center for Eating and Weight Disorders, believes that regular weigh-ins are most helpful for people who are succeeding with weight loss, and potentially a problem for those who are at a weight plateau or losing very slowly.

When the daily weigh-in leads to negative emotions, an "I'll never succeed" attitude, or a rush toward jelly donuts to soothe injured feelings, it's obviously not a positive weight loss technique. People struggling with depression are advised to stay away from the scale, which can potentially be a source of even more negative thoughts. Often, people caught in disordered eating weigh themselves compulsively, obsessing over every small change in weight. In all these examples, getting rid of the scale is more effective than regular weigh-ins, no matter how infrequent.

5 tips for making the scale serve you Instead of becoming a slave to your bathroom scale, turn the tables and make it work for you:

1. What will you do with this information? If losing weight makes you feel like celebrating with chocolate cake, or gaining weight causes you to throw up your hands and eat everything in sight, skip the scale. On the other hand, if you use the information on the scale, either up or down, as just one link in your network of strategies, then it may be beneficial.
2. Only weigh yourself first thing in the morning. Weighing after each meal, after exercise to see how much you "burned" off (it's more likely lost water due to sweating than actual body fat right after exercise), or when you've overeaten to see how great the damage is just aren't effective. In fact, they can cause more harm than help.
3. Most scales are inherently inaccurate, so don't rely on the numbers too much. Instead of the exact number, look for trends. No one knows exactly how much you weigh unless you tell them!
4. Our weight fluctuates daily due to changes in hydration and menstrual cycle. Sometimes what we think is extra body fat is really just water retention.
5. Develop other weight control strategies that don't include the scale. Some women can tell if they're on track by the way their pants fit. Look for positive markers of success such as following an exercise program, making healthy eating changes, keeping a food and activity journal or practicing mindful eating. The reality is that if you make positive changes in these areas, you'll lose weight. You don't need the scale to tell you you're succeeding!