Written by Mia Davis
The poor scale is the victim of so much hatred. Anyone who wants to lose weight knows what it’s like to want to smash that thing at some point. You know what I mean; if it shows good progress, it’s your merit, but if there are more pounds than you expect, it’s definitely the scale’s fault.
But, in fact, you may be using it wrong. To get an accurate reading, you must know when to use the scale and resist the temptation to check your progress excessively. So how often should you weigh yourself? Are there any other things to keep in mind before getting on the scale? Let’s find out.
The Mighty Scale
Let me start by admitting that my relationship with the scale is far from perfect. So is my approach to a healthy lifestyle. I know healthy habits should be paired with consistency, but I still go to extremes sometimes.
At times, I forget all about the scale to avoid ruining my good mood. And when I’m set on losing weight, I weigh myself every day. That’s because when I’m making efforts, I need to know if they are paying off.
The problem is that it often leads to an emotional roller coaster caused by the scale’s inconsistent reports. Sometimes I feel like the sudden changes make no sense at all. In fact, many factors usually influence our weight, as we will see below.
How Often Should You Weigh Yourself?
Experts seem to be divided into two groups when it comes to the ideal frequency of weighing yourself. Both sides make sense, so, in the end, you’ll probably have to choose the way you are most comfortable with.
Many health and weight loss experts say you shouldn’t weigh yourself more than once a week. That way, the result is less likely to be affected by the expected changes your body goes through, like water retention or bloating. Others feel that weighing yourself every day helps you keep your weight loss motivation strong while also observing how your metabolism reacts to the menus you had that week.
No matter which strategy fits you better, the consensus remains that you should weigh yourself at least once a week to keep track of your progress. Knowing your weight can help you adjust your diet plan for the following week. Or you may decide to add on an extra workout session if things aren’t moving at the right pace.
Is it Bad to Weigh Yourself Every Day?
As you would expect, the answer depends on how you react to the changes your scale shows. Many doctors agree that your personality is a crucial factor in choosing the best weighing frequency.
If bigger numbers on the scale will discourage you, once a week or even less is better for you. Losing weight is a long and challenging process, and you cannot expect rapid and consistent results all the time.
On the other hand, many people, myself included, get a sense of control from finding out what the scale has to say every day. It seems easier to discover what food and exercises have the highest impact on our weight. It’s a good idea to weigh yourself every day if it motivates you instead of discouraging you.
The Right Way to Weigh Yourself
Photo by Samuel Ramos on Unsplash
It’s not all about frequency; you also must make sure you weigh yourself correctly. There are a few factors to keep in mind if you want accurate readings. Here are the golden rules:
- Weigh yourself in the morning
- Do it the same way each time, like a routine (for example, after pooping, and wearing nothing but your underwear)
- Write it down. Using an app to track your weight loss progress is a great idea
- Don’t change the scale and make sure it’s accurate
- Always place the scale in the same spot, on a hard and flat surface
- Ditch the clothes, if possible
Keep in mind that it’s important to weigh yourself correctly, and not just to find out if your diet is working. Regular weigh-ins can help you keep an eye on your general health and adjust your lifestyle if necessary.
FAQs
Why should I weigh myself in the morning?
You should weigh yourself in the morning because that’s when the numbers will be as close to reality as possible. The food you had the previous day has already been digested and processed; your body is as light as it can be.
While you sleep, you’re basically fasting. So if you weigh yourself in the morning before having any food or water (even coffee), you will know exactly where you stand.
Why shouldn’t I weigh myself after exercise?
I know the temptation is high. After having worked so hard, you want to see what all that effort got you. But it would be a mistake because your weight doesn’t instantly update after an intense workout session. Quite the opposite, actually.
Depending on the type of workout you had, the scale may show you more or less, but it won’t be an accurate reading. If you do cardio and don’t hydrate yourself correctly, your body will lose water. The scale may show more attractive numbers, but they won’t accurately describe your actual level.
On the other hand, if you do weight lifting or other intense training, you may have muscle inflammation. That will temporarily add to your weight and make you think your efforts weren’t paying off.
By the way, you’ll be glad to know you can also lose weight without exercising if that’s not really your thing.
Can I weigh myself without a scale?
You can’t actually weigh yourself without a scale, but it is possible to monitor your weight loss in alternative ways. You can use a measuring tape to keep track of your weight loss progress, get your body fat regularly tested (maybe every two months), or see how your clothes fit you – that’s an excellent indicator.
When I weigh myself, should I wear clothes?
No, you shouldn’t wear clothes when you weigh yourself. Scales today are pretty accurate and sensible, and clothes will make the number go up. Besides, you won’t be wearing the same clothes every day, so that extra weight isn’t constant.
So unless you have a roommate and you don’t quite want to present them with a sexy show in the morning, ditch the clothes. Step on the scale wearing next to nothing.
Key Takeaways
Your scale is a handy tool. Even with all the fluctuations and variables to consider, it still provides essential feedback on your weight loss progress. But remember these fundamental aspects:
- Self-monitoring is very important, as long as you get motivated by it without becoming obsessed
- How often you should weigh yourself depends on your attitude versus the changes the scale may show
- Be as consistent as possible; don’t change anything in your weighing routine
- Stick to your own scale for relevant progress
- Do it in the morning, after pooping, wearing close to nothing
- Keep track of your scale readings
And, most importantly, feel free to forget about the scale when it’s causing you anxiety instead of motivating you. Remember, you should only weigh yourself as a way of reinforcing your weight loss efforts. A scale is just a tool, and it shouldn’t hold too much power over you. The goal is to have reasonable progress and be as healthy as possible.
If you ask me, there’s only one wrong answer to the question ‘How often should you weigh yourself?’, and that answer is ‘Never.’ While you definitely shouldn’t get obsessed about your weight, it doesn’t mean you should neglect this aspect altogether. After all, your doctor will need to know your weight at some point. Like it or not, having a good BMI (body mass index) is crucial to your health.