How Often Should You Weigh Yourself?

How often should you weigh yourself? - Woman stepping onto the scale

How often should you weigh yourself? That is a question that many people ask, and the answer is not always clear. Some people think that they should weigh themselves every day, while others believe that it is best to only weigh themselves once a week.

Weighing yourself is one of the most important things you can do to track your progress while achieving your fitness goals or simply working on improving your overall fitness. However, it’s not the only tool to measure your progress as there are a few rules to follow in order to make sure that you’re getting an accurate picture of what’s going on.

In this blog post, we’ll discuss how often you should weigh yourself and how beneficial or detrimental it may be.

When Should I Step On The Scale For Weight Loss?

Before getting on the scale, it’s important to understand what time of day is best to weigh yourself in order to get the most accurate reading. As such, the best time to weigh yourself would be first thing in the morning.

Stepping on the scale first thing in the morning, before you eat or drink anything, is the most accurate reflection of your body weight. That’s because, throughout the day, your weight fluctuates thanks to things like eating and drinking, going to the bathroom, and even just exhaling (which causes you to lose water weight).

So if you’re looking for an accurate weigh-in, make sure to do it first thing in the morning—before you’ve had anything to eat or drink, and before you’ve been active.

How to Measure Your Weight

Measuring tape placed on top of bathroom scale

Now that you know the best time to weigh yourself is in the morning, it’s important to understand that you must measure your weight under the same conditions every time to get an accurate reading, as your weight may fluctuate during the day, due to several different reasons.

There are a few things you can do to make sure you’re measuring your weight correctly:

  • Use the same scale every time. If you use different scales, the reading may be different each time and it will be difficult to track your progress.
  • Use a digital scale. Digital scales are more accurate than analog scales.
  • Place the scale on a hard flat surface. If you place the scale on a soft surface like a carpet, the reading may be inaccurate.
  • Stand still on the scale. Don’t move around too much when you’re weighed as this can also affect the reading.
  • Weigh yourself naked or in light clothing. Clothes can add weight and make it difficult to track your progress.

By following these tips, you will be to get a more accurate reading when you step on the scale.

How Often Should You Weigh Yourself When Losing Weight?

How often you weigh yourself depends on a few factors including your health goals, body type, and how frequently you’re working out. Generally speaking, people who are trying to lose weight or maintain their current weight should weigh themselves daily or at least once a week.

According to research, individuals who weigh themselves on a weekly basis lose more weight than those who never weigh themselves. Furthermore, those who weigh themselves more than once a week, or daily, lose more weight than those who weigh themselves on a weekly basis.

Frequent weigh-ins can create a greater sense of awareness surrounding your daily habits and behaviors. Gaining a better understanding of your habits and behaviors can hold you accountable and help you be more mindful of the choices you make when it comes to food and fitness – both of which are key to weight management.

Your Worth Is Not Measured by Numbers

Whether you opt to weigh yourself daily or once a week while on your weight loss journey, it’s important to understand that the number on the scale does not define you.

When tracking your weight loss, I believe it’s important to understand that all your efforts should not only be tracked with just a bathroom scale. A bathroom scale, like many other tools in the market, is a tool used to only help track your progress and not determine how well you’re doing along your health journey.

Remember that daily self-weighing is an additional tool and not the only tool to help track your progress and not an indicator of your ability to lose weight or your self-worth.

If you find that fixating on the number on the scale is negatively impacting your mental health or overall health, it may be beneficial to weigh yourself less frequently or ditch the scale altogether.

There are other methods to track your progress and paint a more accurate picture. So be sure not to get caught up with the number on the scale. Here are a few methods that you can use to track your overall progress:

  • Paying attention to how your clothes fit over a period of time
  • Keeping a food diary and/or fitness journal to document your eating habits and your mental health
  • Taking a progress photo once every 2-4 weeks
  • Use a measuring tape to measure your waist circumference and other body parts once a month

Tracking your weight loss progress using the aforementioned methods can be much more reflective of your success than the number on the scale alone, and can help lead a healthier life.

Why The Numbers Don’t Change

Woman talking to her health care provider

It’s easy to get caught up in the numbers and disregard how much progress you’ve made when the numbers don’t move or worse – they seem to increase. Your weight can fluctuate for a variety of reasons, some of which are normal and healthy, while others may indicate an underlying medical condition.

One common reason is that your body composition is changing.

Muscle is heavier than fat. As you start to build more muscle and lose fat, the numbers on the scale may not go down, but your measurements and body fat percentage will. Remember, muscle weighs more than fat, therefore making it seem as if you’re not losing weight. So don’t freak out if you’re not seeing the numbers go down. Always refer back to the other tracking methods to get a true assessment.

Other factors that may affect your weight include stress, hormone levels, and medications. To get a more accurate picture of your weight, weigh yourself at the same time of day and under the same conditions (as mentioned before) each time.

However, if you are experiencing significant weight gain or weight fluctuations, speak to your healthcare provider to rule out any underlying medical causes.


There is no one right answer to this question – it simply depends on your individual needs and preferences.

Although there is no one right answer, there is a great amount of research that shows there is a positive relationship between daily weigh-ins and weight loss. Research also suggests that there are no associated negative effects regarding daily or frequent weigh-ins among adults, however, it is important to note that the research is limited.

So it’s important to be mindful if you make the decision to do daily or weekly weigh-ins and to remember that weight is not the only factor to consider when it comes to your overall health.

No matter how often you choose to weigh yourself, make sure to do it in a way that is positive and helpful for you.

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