While it's not a good idea to weigh yourself everyday, weekly weigh-ins with a workout partner or personal trainer can help you reach your weight loss goals AND maintain your weight long term. Not only will it help you to stay focused, you'll also have a higher level of accountability and motivation to stick to your program.
A recent study published in the Journal of the Canadian Medical Association showed that bi-weekly weigh-ins along with regular phone calls optimized participants' consistency with exercise and diet, and that they were able to prevent subsequent weight regain.
Review summary from Exercise ETC -
"Weighing-In Enhances Weight Maintenance"
The biggest challenge for individuals who have lost a considerable amount of weight is often not the initial weight loss, but the maintenance of weight loss. Previous research has identified exercise to be the primary factor in whether or not someone regains weight. However, continued support is also recognized as important for successful weight maintenance. In a recent study published in the Journal of the Canadian Medical Association, researchers determined that a simply bi-weekly weigh-in along with regular phone calls is sufficient to optimize consistency with exercise and diet and prevent weight regain.
Two hundred women who had recently lost more than 5% of their original body weight were assigned to one of two groups. The first group received nutrition education and supervised exercise by nutritionists and exercise physiologists, while the second group received phone support from nurses along with a bi-weekly weigh-in. Some participants were educated in the use of high-carbohydrate eating, while others were encouraged to eat a diet high in mono-unsaturated fats.
Following the two-year intervention, it was determined that both groups had maintained an equivalent amount of weight. Interestingly, participants were more compliant for weigh-ins than for regular supervised exercise. Type of diet did not affect weight loss or regain.
Given the increased costs of the extensive intervention, the researchers concluded that less expensive monitoring and support could be as beneficial in weight maintenance. This could be essential for hospital and government-based programs that develop interventions for low-income populations. The practical lesson for exercise professionals is that people who lose weight may benefit from regular weigh-ins, and frequent contact may further facilitate successful long-term weight management and compliance.
Dale, K.S., et al (2009) Determining optimal approaches for weight maintenance: a randomized controlled trial. CMAJ.
