How Often Should You Weigh Yourself When Trying To Lose Weight? When’s the Best Time To Use the Scale?

Many are confused about how many times they should weigh themselves to monitor their weight, and the answer may really depend on them.

How Often Should You Weight Yourself?

Some experts suggest eliminating self-weigh-ins, arguing they can trigger negative psychological responses and unhealthy behaviors when we don't like or understand the number we see on the scale. Others advocate daily self-weigh-ins, especially for those in a weight loss program.

However, Nick Fuller, Charles Perkins Centre Research Program Leader, University of Sydney, suggests using the scale weekly. He recommends it even to those who are not trying to lose weight.

According to him, weekly weighing, instead of daily self-weigh-ins, aids in weight management. Self-weighing regularly helps us become more conscious of our current weight and any changes, which makes it an excellent weight loss and control technique.

According to a systematic assessment of 12 studies, participants who weighed themselves weekly or daily over several months lost 1-3 BMI (body mass index) units more and gained less weight than those who didn't weigh themselves frequently. Weekly weighing helped people lose weight, but daily weighing had no further benefits.

As we mature, self-weigh-ins become a crucial tool for managing our weight. Adults often acquire weight gradually as they approach middle age. Even though the average annual weight gain is only 0.5-1 kg, over time, even a slight weight gain might result in obesity. Weighing once a week and recording the findings helps prevent unneeded weight gain.

Furthermore, our body weight varies throughout the day and week. According to studies, body weight varies by 0.35% during the week and rises after the weekend. Our body weight fluctuates daily for several reasons, and many of them are related to our body's water content.

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Also, too much frequent weighing might lead to an obsession with the scale's reading and harm one's health. When we notice that the number is not how we would like it to be, we frequently respond by cutting back on our food intake or starting a fad diet. Fad diets not only don't last long or provide lasting results, but they ultimately make us acquire more weight instead of less.

For Susan Kleiner, Ph.D., a dietitian in Mercer Island, WA, weight represents one's relationship to one's body and has nothing to say about one's health. For her, how often you weigh yourself depends on you.

For some, daily self-weigh-ins help them engage in more weight-control habits. For others, doing it once a week keeps them motivated. Some individuals reportedly find weigh-ins self-destructive.

When's the Best Time to Weight Yourself?

The ideal time to weigh yourself is early in the morning, after using the restroom but before you eat or drink anything. This is because, during your beauty sleep, your body can process and assimilate all the food and liquids you consumed the day before.

It would be best if you tried to walk on the scale wearing the same clothes every time or as little as possible when you weigh yourself in the morning. Wearing heavy clothes could increase the number on the scale.