Bernard O'Shea: I weighed myself every day to see if it helped me lose pounds

Bernard O'Shea: "A lower vascular age indicates better heart health and reduced disease risk. My age was 54, not good, as the last time I checked, I was 44." Picture: Moya Nolan 

It's a question that niggles at many of us trying to shed a few pounds: Is stepping on the scale every day helpful or just a fast track to madness?

There’s some interesting research out there. A study in the Journal of Obesity suggests daily weigh-ins could help manage weight. But, (there’s always a ‘but’, isn’t there?) another study, this time in the American Journal of Clinical Nutrition, warns it could lead to an unhealthy obsession with weight. It’s like deciding whether to put the milk in first or last — everyone has their own take.

The body mass index (BMI), originally the Quetelet index, dates back to the 19th century. Created by Belgian astronomer Adolphe Quetelet, it was part of an effort to define the “average man” through physical characteristics, focusing on the relationship between body weight and height. Gaining medical prominence in the mid-20th century thanks to American physiologist Ancel Keys, BMI is now a standard tool in health assessments. It categorises individuals into weight classes — underweight, normal, overweight, and obese. It’s also based on their height and weight. This categorisation helps identify potential health risks like heart disease and diabetes.

Despite its widespread use, BMI has its critics. It doesn’t differentiate between muscle and fat mass and can be misleading for specific groups like athletes, the elderly or thick, stiff, middle-aged pint drinkers from Laois. However, BMI remains a fundamental measure in medical evaluations due to its simplicity and effectiveness in providing a quick health risk assessment.

This daily scale-hopping is a familiar thing. Historically, scales symbolised balance and fairness. Lady Justice wasn’t too concerned about fitting into her toga.

So, how do we make these weigh-ins work for us? It’s like learning to make a perfect cup of tea — it takes practice and personalisation. Focus on how you feel overall. Are you more sprightly? Do your clothes feel a bit roomier? That’s as important as any number. But I can’t help it. I need to see the scales shift. I need the validation.

In today’s tech era, the bathroom scale has evolved into the smart scale, a nifty device providing more than just weight measurements. Syncing with your smartphone, these scales offer a plethora of data, including body fat percentage, muscle mass, bone density, and water percentage — like a health checkup with every step.

So, back in November, I decided to buy a scale that would keep me on track and force me to consider my daily food choices. I purchased a very snazzy scale (I’m trying to reintroduce the word “snazzy “ into everyday conversations). Smart scales can revolutionise your health journey with detailed insights. Mine could have been better.

My weight was and is as of writing this 110.9kg. That put me in the “obese” category as defined by the BMI scale.

My biggest surprise was that I carried the most significant percentage of fat in my legs. I’ve never had anyone comment on pudgy legs before. However, my torso fat was high, too (this I could visibly make out for the last 10 years).

But my vascular age (which I only found out about when I bought this scale) is a concept that assesses an individual’s cardiovascular health relative to their chronological age. It considers factors like blood pressure, cholesterol levels, and lifestyle habits to estimate the age at which their blood vessels and heart function. A lower vascular age indicates better heart health and reduced disease risk. My age was 54, not good, as the last time I checked, I was 44.

I was bombarded with so much information that I nearly switched on my “buy fitness stuff and whey powder immediately button”, but I took a deep breath and decided against it. But I kept weighing myself every day for the last 10 weeks. So, what did I learn?

Ultimately, whether to weigh yourself daily is as personal as your choice of Barry’s or Lyons tea (Barry’s for me, thanks). Suppose the scale helps you, grand. Give it a break if it makes you more anxious about your weight.

But here is the dichotomy for me: Every time I stepped on, I felt terrible about myself, yet it also kept me more consistent with food choices, especially over Christmas.

In conclusion: For me, it’s a weighty double-edged sword.