Search Weight Loss Topics: |
Exactly When to Weigh Yourself When You’re Trying to Lose Weight – Livestrong


Weigh yourself first thing in the morning every time for the best picture of your progress.
Image Credit: Ponchai Soda / EyeEm/EyeEm/GettyImages
Regularly stepping on the scale can help you keep tabs on your weight-loss progress. But you'll get the most useful information when you weigh in at the right time.
"Hopping on the scale at regular intervals helps you be more accountable to yourself about your weight," explains Lisa R. Young, PhD, RD, adjunct professor of nutrition at New York University and author of Finally Full, Finally Slim.
While there's no one-size-fits-all answer for what that might look like, experts do agree on a few key factors for successful weight tracking. Here's how to determine the best time to weigh yourself, how often you should do it and what to do if stepping on the scale seems to be causing more harm than good.
The Best Time to Weigh Yourself
While you can get a ballpark estimate of your weight at any time of the day (or night), you'll get the most accurate results by stepping on the scale first thing in the morning, according to the Cleveland Clinic. (That's after you've emptied your bladder, but before you've taken a bite of breakfast or sip of coffee.) Wait until later in the day, and food and liquids sitting in your digestive tract can change your results.
Try to use the scale on the same day each week, too. Findings published in the February 2014 issue of Obesity Facts show that our weight tends to increase over the weekends, when we're more likely to treat ourselves. Weigh yourself on Sunday morning after Saturday night's rich restaurant dinner, and the number might read a little higher than normal for you.
For that very reason, Young likes to make Tuesday the standard weigh-in day. "Monday is too close to the weekend. Tuesday gives you most of the week to improve your habits for the week," she says.
If weighing in at another time or day works better for you, that's OK too. Just be consistent. "Aim for the same day each week, at the same time," says Seattle-based nutrition expert Liz Wyosnick, RD.
How Often to Weigh Yourself
Research suggests that daily weigh-ins may be the most effective for weight loss. In an October 2019 study in the Journal of Behavioral Medicine, adults who weighed themselves six or seven times a week lost around 1.7 percent of their body weight within a year. Those who checked in with the scale just once a week didn't lose anything.
Not all experts agree that weighing daily is best, though. Stepping on the scale every day might cause a person to focus more on achieving a certain number than developing healthy eating and exercise habits that can support long-term success.
"I advise people to weigh themselves no more and no less than one time per week," Wyosnick says. "Safe and sustainable weight loss is not found within minor fluctuations of body weight from one day to the next. It is better to assess progress over a longer time allotted for practice and adoption of your new habits."
Young, too, recommends stepping on the scale just once or twice a week. "We have daily fluctuations, and for some people, daily weighing can lead to obsessing about weight, which you don't want," she says.
6 More Tips for Weighing Yourself
Looking for more advice on how to make the most of your weigh-ins? Keep these tips in mind.
1. Wear the Same Thing Every Time
Stepping on the scale naked will give you the most accurate reading. But if you'd rather weigh yourself with clothes on, that's fine too. Just aim to wear the same type of outfit each time and avoid anything too bulky or heavy, like a jacket or shoes.
"Wearing a T-shirt and underwear is good," Young says.
Prefer to hop on the scale after exercising? That works, but remember to take off your sneakers first.
They'll give you a more precise reading compared to old-fashioned spring-loaded scales, according to the Centers for Disease Control and Prevention (CDC).
Make sure to place the scale on firm, even flooring like wood or tile instead of a softer surface like carpet.
Taking note of your number each week can help you spot general trends, even if there's an instance where you don't lose as much as you were expecting.
Research in the March 2021 issue of Obesity suggests that logging your weight in a digital app is tied to the greatest weight-loss success. (And there are plenty of great options to choose from.) But if you'd rather go low-tech, a notebook and pen get the job done too.
4. Don't Panic Over Some Weight Gain
One higher-than-expected reading doesn't mean you're a failure. In fact, the average adult's weight can fluctuate by as much as 4 pounds over the course of just a few days, according to a July 2017 study in Physiological Reports.
Blips on the weight radar can happen due to hormonal fluctuations, sodium consumption and even whether you've had a bowel movement recently, Wyosnick says.
"Stay consistent with your weight-loss practices, and only once your weight has not budged for six to eight weeks, then consider a different approach," she says.
5. Find Other Measures of Success Too
Weight-loss progress comes from regularly engaging in healthy behaviors. So instead of just paying attention to what the scale says, keep track of the good-for-you habits that are driving your success too.
"Nobody lost weight just by weighing themselves," says Wyosnick. "So rather, many times I have people track their physical activity minutes, water intake or consumption of non-starchy vegetables. These parameters are much more in your control, and with time, will lead to the desired outcome."
6. Stop if Weighing Triggers Negative Feelings
Consider giving the scale a break if weighing leaves you feeling lousy or triggers unhealthy eating or exercise behaviors, Young says. You should also avoid weighing yourself if you have a history of an eating disorder, recommends the Cleveland Clinic.
Instead of using pounds to guide your progress, focus on Wyosnick's success metrics that are within your control, or pay attention to how your clothes are fitting. "It's important to realize that the scale is simply a guide," Young says.
Read more from the original source:
Exactly When to Weigh Yourself When You're Trying to Lose Weight - Livestrong
- 5 Quick Tips To Help You Lose Weight Without Exercising, Trainer Says Eat This Not That - Eat This, Not That - June 19th, 2022
- I'm a Doctor and Beg You Stop Doing These 5 Things Eat This Not That - Eat This, Not That - June 19th, 2022
- Weight loss: The best time to eat your breakfast to lose kilos - Times of India - June 19th, 2022
- Bridezilla Demands Her Cousin Lose Weight To Be Her Maid Of Honor, The Cousin Calls Her Out Online - Bored Panda - June 19th, 2022
- Celebrities Who Have Undergone Weight Loss Surgery: Gastric Bypasses, Liposuction and More - Life&Style Weekly - June 19th, 2022
- Weight Loss: Try these various skipping rope exercises to burn fat fast - Times of India - June 19th, 2022
- 5 Best Yogurt Combinations for Belly Fat Loss Eat This Not That - Eat This, Not That - June 19th, 2022
- Lose a Pot Belly Fast With These 3 Foolproof Habits, Trainer Says Eat This Not That - Eat This, Not That - June 19th, 2022
- Being slim is a state of mind! How to lose weight without going on a diet - 5 easy steps - Express - June 10th, 2022
- Milk Dust Helps Mothers Lose Weight While Breastfeeding without Sacrificing Their Milk Supply - PRUnderground - June 10th, 2022
- Weight Loss: 7 Quick And Easy Dinner Recipes That May Help Manage Weight - NDTV Food - June 10th, 2022
- The #1 Diet to Lose Weight and Keep It Off, Says New Study Eat This Not That - Eat This, Not That - May 27th, 2022
- The #1 Eating Habit Chrissy Metz Had to Lose 100 Pounds Eat This Not That - Eat This, Not That - May 27th, 2022
- The #1 Best Protein to Eat to Shrink Belly Fat, Says Dietitian Eat This Not That - Eat This, Not That - May 27th, 2022
- 5 Best Breakfast Foods for Belly Fat Loss Over 50, Say Dietitians Eat This Not That - Eat This, Not That - May 27th, 2022
- 6 Best Rice Recipes to Shrink Belly Fat, Say Dietitians Eat This Not That - Eat This, Not That - May 27th, 2022
- Switch To This Diet If You Are A Heart Patient Who Wants To Lose Weight | TheHealthSite.com - TheHealthSite - May 27th, 2022
- Best Meal Replacement Shakes for Losing Weight on the Market - Islands' Sounder - May 27th, 2022
- 5 best fitness apps to help you lose weight and keep fit - India TV News - May 27th, 2022
- This Non-Aerobic Exercise Is A Game-Changer For Weight Loss, New Study Says Eat This Not That - Eat This, Not That - May 27th, 2022
- New Jersey bariatric surgeon explains risks and rewards of weight loss procedures - wobm.com - May 27th, 2022
- Weight Loss: 5 Kitchen Ingredients That Work Wonders To Lose Belly Fat - India.com - May 27th, 2022
- Will you try this viral Taylor Swift treadmill workout to lose weight? - Times of India - May 27th, 2022
- Calorie-Restricted Diet Vs Time-Restricted Eating: Which Is More Effective For Weight Loss? | TheHealthSit - TheHealthSite - May 27th, 2022
- David Harbours Weight Loss: What The Stranger Things Star Has Said About His Body Transformation - HollywoodLife - May 27th, 2022
- Post-COVID-19 rise in eating disorders tackled with new guidelines - Medical News Today - May 27th, 2022
- How Protein Can Help You Lose Weight Naturally - April 29th, 2022
- Saunas & Weight Loss: What the Science Has to Say - Greatist - April 29th, 2022
- The simple tool that can stop you from overeating and help you lose weight - New York Post - April 29th, 2022
- People with arthritis urged to lose weight and exercise under new NHS plan - Yahoo News UK - April 29th, 2022
- Walking Helped Me Lose Weight and Cope With My Disabilities - Prevention Magazine - April 29th, 2022
- Teams Are Being Forced To Remove Paint To Lose Weight - WTF1 - April 29th, 2022
- Want to lose weight? Make sure you are following this hack - The Indian Express - April 29th, 2022
- Experts share best foods to eat to lose weight and maintain it - Liverpool Echo - April 29th, 2022
- Intermittent fasting: What is the 16:8 diet - and how can it help you lose weight? - The Mirror - April 29th, 2022
- The diet mistakes youre making in every decade and the best way to lose weight by AGE... - The US Sun - March 22nd, 2022
- Watching TV before bed prevents you from losing weight - Lodi Valley News.com - March 22nd, 2022
- 5 Best Belly Fat Burner That Lose You Weight Fast - Firstpost - March 22nd, 2022
- Lose weight with age-appropriate eating with these five tips - Times of India - March 22nd, 2022
- Jodie's weight-loss storyline in 'Pivoting' is careless and harmful - Mashable - March 22nd, 2022
- 7 Best Breakfast Foods to Jumpstart Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That - March 22nd, 2022
- New weight-loss drug approved for use in Ireland - BreakingNews.ie - March 22nd, 2022
- Healthy changes start with little changes - Kent Online - March 22nd, 2022
- His story/Her story: My husband doesn't want me to lose weight - Times of India - March 22nd, 2022
- When Obesity Leads to Bariatric Surgery: What You Should Know - Health News Hub - March 22nd, 2022
- How To Lose Weight And Eat The Right Amount Of Food: Identify Body Signals - NDTV - March 22nd, 2022
- I tried every diet but couldnt lose any weight I was stunned to find out the reason... - The US Sun - March 22nd, 2022
- Weight loss story: I included protein in every meal and balanced my nutrients to lose 20 kilos - Times of India - March 22nd, 2022
- Indoor Cycling and Weight Loss: How to Do It the Right Way Bike Hacks - Bicycle Times Magazine - March 22nd, 2022
- Weight loss: The best protein powder for weight loss - Times of India - March 22nd, 2022
- Jazz Jennings shares a look into her weight loss journey: 'Starting somewhere is the first step' - Yahoo Life - March 22nd, 2022
- 5 Easy Coffee Recipes For Weight Loss Eat This Not That - Eat This, Not That - March 22nd, 2022
- How to Lose Weight Top 18 Simple Tips Diet Doctor - December 23rd, 2021
- Doctors Say This Is The One Change You Need To Make To Your Morning Routine To Lose Weight Faster - SheFinds - December 23rd, 2021
- Breakfast Habits to Avoid for Weight Loss After 50, Say Experts Eat This Not That - Eat This, Not That - December 23rd, 2021
- Michael Mosley: Stop eating by 8pm and other easy changes to lose weight fast - Express - December 23rd, 2021
- The #1 Best Oatmeal Habit for Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That - December 23rd, 2021
- Mount Sterling YMCA has eye on losing (weight, that is) in new year - Jacksonville Journal-Courier - December 23rd, 2021
- These 6 Walking Tricks Help You Burn Fat Faster, Science Says Eat This Not That - Eat This, Not That - December 23rd, 2021
- Rebel Wilson Reveals She Has Weight Loss Haters On Her Own Team Eat This Not That - Eat This, Not That - December 23rd, 2021
- New Benefits of Bariatric Surgery Beyond Weight Loss: New Study - NBC 5 Dallas-Fort Worth - December 23rd, 2021
- Doctors Say People Who Start Doing This Now Will Lose Weight Faster In The New Year - SheFinds - December 23rd, 2021
- The 5:2 diet: A popular way of intermittent fasting to lose weight - The Indian Express - December 23rd, 2021
- 12 Women Reveal How They Dealt With The Societal Pressure To Lose Weight After Pregnancy - ScoopWhoop - December 23rd, 2021
- Coffee With Lemon for Weight Loss - Can Adding Lemon to Coffee Help You Lose Weight? - GoodHousekeeping.com - December 23rd, 2021
- New Mom, Sayyeshaa Saigal Opens Up About Her Post-Pregnancy Weight Loss And Transformation Journey - BollywoodShaadis.com - December 23rd, 2021
- SPLENDA LAUNCHES THE 21-DAY SPLENDA SWAPSTAKES, ENCOURAGING AMERICANS TO REDUCE SUGAR FOR A CHANCE TO WIN PRIZES AND LOSE WEIGHT - pdclarion.com - December 23rd, 2021
- Why Exercise Is More Important Than Weight Loss for a Longer Life - The New York Times - December 23rd, 2021
- 'Funny fat girl' Rebel Wilson's team didn't want her to lose weight - Page Six - December 9th, 2021
- Dr Michael Mosley: Better to lose weight 'quickly rather than slowly' with easy changes - Express - December 9th, 2021
- Breakfast Habits to Avoid if You Want to Lose Weight, Say Experts Eat This Not That - Eat This, Not That - December 9th, 2021
- Australias biggest healthcare startup has launched a new program to help Australian men lose weight, heres what you need to know - Business Insider... - December 9th, 2021
- When to eat it to lose weight, a revolutionary study - Libero Quotidiano - Persia Digest - December 9th, 2021
- Celery and Peanut Butter: Nutrition, Benefits, Downsides - Healthline - December 9th, 2021
- This Popular Weight-Loss Method Might Not Be Effective, Experts Say Eat This Not That - Eat This, Not That - December 9th, 2021
- Weight Loss: This Oats Dahi Masala Is The Ideal Low-Calorie Recipe To Make In 20 Minutes - NDTV Food - December 9th, 2021
- Handling the holidays while trying to lose weight - Coastal View News - November 8th, 2021
- Wegovy Demonstrated Significant and Sustained Weight Loss in Two-Year Study in Adults With Obesity - PRNewswire - November 8th, 2021
- Children's Pandemic Weight Gain: Tips, advice on food and exercise - WGBA-TV - November 8th, 2021
- 6 ways to lose weight while you sleep: Get back the control of your metabolism - Times Now - November 8th, 2021