How often should you weight yourself?
If you asked me this question a few years ago, I might have said once a week or quite possibly – toss that evil scale in the trash. But I’ve changed my tune when it comes weighing in.
My current recommendation is to weigh yourself daily at the same time of day.
I can hear the moans and groans. Stay with me.
Here’s why…
Daily fluctuations in body weight (plus extra monthly fluctuations for women) are normal. Some days I hop on the scale and weigh two or even three pounds less (or more) than the day before. And I don’t vary my caloric intake all that much on daily basis – even on weekends. It’s just that it’s NORMAL to have daily weight fluctuations.
Now let’s say you weigh in once a week – on Thursday. The week before the scale said 167.
You step on the following Thursday and it’s STILL 167. Now it’s quite possible the number was 165 or even 164 on Wednesday – but you’ll never know. All you know is that your weight stayed the same – even though you exercised and ate according to your hunger and passed on that slice of cake at the party.
Consequently, your brain goes haywire…
- I can’t believe I didn’t lose any weight this week.
- I’ve been working so hard, it’s not fair.
- There must be something wrong with my body.
- This just isn’t worth it.
- Screw it; I’m having pizza today – and cake.
If you weigh yourself every day and take the average at the end of the week, you’ll get the most accurate figure. This approach eliminates the possibility of a daily fluctuation throwing everything off (and subsequently messing with your head).
As long as you’re aware that daily fluctuations are normal and you don’t let them get you down, then I highly recommend trying this approach.
So WHEN should you weigh in?
The best time to weigh yourself is always first thing in the morning – before eating or drinking anything. Our weight can vary throughout the day based on what we eat, drink and how much exercise we do.
Please don’t weigh yourself in the morning one day and before bed the following day.
Same time, every day. Make it part of your daily routine, like brushing your teeth.
Just as a person with diabetes needs to check his or her blood sugar, those of us who have struggled with our weight need to monitor it frequently.
And once you reach your goal weight, consider setting a “take action” weight.
It’s almost inevitable that you’ll regain some of your weight – life happens. Decide ahead of time to reexamine your eating and exercise when the scale reads about 4-5 pounds above the weight you’d like to maintain. This will help you keep 5 pounds from becoming 15 or 20 — or 50.
PS: I originally planned to use this food + exercise tracking tool for two weeks – but I’m having way too much fun! So I’m gonna keep on tracking – indefinitely. Oh – and I lost 2.5 pounds since using it – even though I wasn’t trying to lose weight. Keeping a food journal (even without counting calories) works!
If you join, feel free to follow me @rspurr and I’ll follow you back.
XO ~Robyn
I’m currently all booked up. My next opening for one on one coaching will be in late May/early June.
To find out more about how to work with me and to schedule a Discovery Session (so you can get on the waitlist), please hit reply or email me directly at robyn@chickadeeweightloss.com.
In the meantime, click here to listen to my free Weight Loss Coaching webinar. I’d love to work with you. Let’s make it happen.