How often should you weigh yourself?

standing on scale

The scale. I am notoriously famous for stepping on it more than I should.

What about you?

Do you become obsessed with the scale when you decide it’s time to lose weight? I know you start exercising regularly and embark on a healthy eating plan. But when time comes to check in on your progress, we step on the scale for the moment of truth.

Sometimes, you haven’t lost any weight.

What do you do? Continue with the exercise and healthy eating plan? Or do you throw in the towel and go back to what you were doing before? 

These are all completely normal and reasonable reactions that usually result in the lack of success on the scale. Weight loss, maintenance or gain can be tricky.

I like to say that our bodies are science experiments and change isn’t linear.

Weight fluctuations are common because your weight is determined by a variety of reasons. They include but are not limited to how hydrated you are, what you ate, how much you sleep and your exercise routine.

A few pounds of fluctuation here or there are usually not a result of fat gain but a result of your body doing exactly what it needs to do to regulate its physiological functions.

So, how often should you weigh yourself? Whether your goal is maintenance, loss or gain, let’s talk about the scale.

Weigh yourself daily

Many people find weighing in daily provides a sense of accountability and helpful for having an idea of where they are with their progress. For many, it helps to keep progress on track. If you’re able to look at the overall trend and not stress about the fluctuations, then by all means, weigh yourself daily.

Does a 0.5-pound weight gain ruin your mood? Or, are you good to see that you’re down one pound? If the daily weigh-ins powerfully affect your mood and behavior, then you might want to reconsider how often you weigh yourself. The number on the scale should not have the power to dictate your mood, the events of the day or your overall quality of life — it’s just a number.

Weigh yourself weekly

Weekly has its advantages. It allows you to track progress while still having six whole days to not focus on your weight.

For best results, pick a consistent day each week and weigh yourself in the morning as soon as you wake up. Look for trends, but don’t get caught up in the craziness.

Recognize that it will take a few weeks to get a picture of where are heading. This can be a good tool to help you feel accountable without making you ride the daily emotional roller coaster that can be the scale.

Weigh yourself occasionally

Some people opt for the occasional weight check-in. People may do this at home or rely on the scale at the gym or doctor’s office to get an idea of where they are. People who opt for the occasional weigh-in often have alternative ways of identifying weight shifts, like the way their clothes fit or how strong they feel while exercising.

Never weigh yourself

There are many people out there who smash their scale and never look back. Some people find it helpful to focus on how they feel in their clothes, the balance of their meals and snacks and how they perform with their exercise rather than focusing on the number.

A great way to keep track of your progress and changes includes body measurements and progress photos. All you need is a body tape measure and your phone.

tracking progress sheets flat lay

If you are weighing yourself multiple times per day, stop! Obsessing over a number on the scale can turn into a very problematic pattern that can disturb the peace and happiness in your life. If you decide to weigh yourself, the scale should be a tool that helps you, not harms you.

Overall, ask yourself about what is most helpful for you. For some, daily weigh-ins are the best route. For others, weighing less often is better for overall health. Each of us has different ways of experiencing things and inviting motivation and positivity into our lives. Find what works for you and stick to it!

How often do you weigh yourself?

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