I know you hate to look at the scale. Some trainers even suggest throwing the thing out. But the truth is, keeping an eye on your weight can help you meet your weight-loss goals.

To see if frequent self-weighing helps – or discourages – weight-loss efforts, researchers reviewed 12 studies. Eleven of the 12 indicated that more frequent self-weighing was beneficial. Folks who’d been weighing themselves weekly or daily for at least several months tended to lose more weight (and prevent subsequent weight gain) than folks who didn’t do regular self-weighing.

The researchers admit the studies weren’t perfect, but there doesn’t seem to be any reason not to weigh yourself frequently. Through my experience with clients, I’ve found that weighing yourself every couple of days does help keep you on track for fat loss and for keeping the weight off. (It also helps to have your body fat estimated and take your limb, hip, and waist circumferences every four weeks.)

However, you need to understand that weight can fluctuate up or down based on the salt content of the foods you eat, the phase of the menstrual cycle a woman is in, and the previous day’s activity. So don’t hit the panic button if your weight jumps up one day. Just make sure the general trend is downward.

[Ed. Note: For an exercise regimen that can help you build muscle and burn fat, try fitness expert Craig Ballantyne’s Turbulence Training program.]

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Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men’s Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he’ll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men’s Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he’ll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com