Stepping on the scales can be useful when tracking weight, but it’s easy to let daily fluctuations influence our mood. Knowing the best way to weigh yourself, including when and how often, helps you focus on long-term progress rather than short-term changes. Here, I’ll cover some tips on how to weigh yourself properly, the best time to do it, and why it’s important to choose a frequency that aligns with your goals and mindset.
How to Weigh Yourself Properly
Tips for Accurate Weigh-Ins
Consistency is key when weighing yourself. Here are some steps to get the most accurate reading each time:
- Use the Same Scale: Different scales can have minor variations, so sticking with one scale helps keep your measurements consistent.
- Place Your Scale on a Hard, Flat Surface: Soft surfaces like carpet can cause inaccurate readings, so place your scale on tile, wood, or another solid surface.
- Stand Still with Equal Weight on Both Feet: Distribute your weight evenly, and avoid shifting as the scale measures. Stand upright, relaxed, and still.
- Weigh Yourself with Minimal Clothing: Clothes add weight, and variations in outfits can cause fluctuations. Weighing in minimal clothing, or the same type of clothing each time, helps avoid these inconsistencies.
- Avoid Weighing Right After a Meal or Workout: Your weight fluctuates after eating or exercising, so stick to a standard time that doesn’t follow these activities for the best comparison.
- Weigh yourself at roughly the same time each time: I prefer to weigh myself first thing in the morning before eating or drinking.
- Consider if it’s near your monthly cycle: weight can fluctuate during different stages of menstruation.
Consistent Conditions for Accurate Weigh-Ins
Weighing yourself under consistent conditions gives you more reliable data. Factors like hydration, food intake, and time of day all affect your weight, so standardising these helps reduce fluctuations.
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Morning is Optimal: The best time to weigh yourself is first thing in the morning, ideally after using the bathroom and before eating or drinking. Morning weigh-ins are less influenced by food and fluids, making them more stable for tracking trends over time.
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Considerations for Evening Weigh-Ins: If you can’t weigh yourself in the morning, aim for a consistent time and conditions each day. Remember that evening weigh-ins will likely reflect added weight from food and fluids, so use them primarily as a baseline rather than comparing day-to-day.
How Often Should You Weigh Yourself?
Finding the Right Frequency for You
The frequency with which you weigh yourself should align with your personal goals and mindset:
- Daily Weigh-Ins: Weighing daily is best if you’re tracking small, steady changes over time. It can help you see trends but can also show fluctuations based on hydration, food intake, and more.
- Weekly Weigh-Ins: For many people, once a week (same day and time) is a good balance. Weekly weigh-ins tend to smooth out minor daily fluctuations and can provide a more stable trend line.
- Monthly Weigh-Ins: If weight isn’t your primary focus but you still want a general idea of where you’re at, a monthly weigh-in may be sufficient. Monthly check-ins provide an overall sense of progress without daily or weekly variation.
Things to Keep in Mind
- Fluctuations Are Normal: Weight can fluctuate by a few pounds day-to-day due to hydration, hormones, or food intake, so don’t let minor changes impact your mood.
- Weight Isn’t the Only Measure: If your goal is health-related, consider tracking other indicators, like how your clothes fit, measurements, or energy levels. This holistic approach provides a fuller picture of progress.
Personal Note:
Personally, I prefer not to obsess over the scales, as daily fluctuations can cause unnecessary confusion and frustration. If you’ve been working hard and see a temporary gain, it can be disheartening. For this reason, I often encourage clients to hold off on weighing for 2-3 weeks or longer and focus on other indicators like measurements, clothing fit, and the mirror. I find that weighing every 6-8 weeks works best for me, as it helps me maintain a balanced approach.
Also, consider what information you’re looking to get from the scale. Some people have more advanced scales that track things like muscle mass or visceral fat, which can help if your goal is beyond just weight loss.
Beyond the Scale: Embracing a Balanced Mindset
Remember, the number on the scale doesn’t define you. None of us is perfect, and nearly everyone feels self-conscious about something. Rather than focusing on a number, try shifting your mindset to ask:
- Does eating this energise me or make me sluggish?
- Is this food choice aligned with my long-term goals?
- Am I eating to refuel or as a response to an emotion?
Losing weight takes commitment and consistency, and it’s healthier to tune into your true needs instead of pursuing quick fixes. While a scale can sometimes be a useful tool, it can also demotivate us or lead to indulgence as a reward. Focus on trends over time and create a routine that works best for you, allowing yourself to progress without stress over daily numbers.
Want to dive deeper into developing the right mindset for weight loss?
Join me for my Head Over Meals workshop, where we explore the mental strategies that can make your journey easier and more fulfilling. Find out more at Head Over Meals Workshop