Weight Loss

The Truth About Weighing Yourself: How Often Should You Step on the Scale?

Jamie Ashford

May 12, 2024 — 1 min read

The Pros and Cons of Daily Weigh-Ins

For many people, weighing themselves daily can provide a sense of accountability and help keep their weight loss or maintenance goals on track. If you're able to look at the overall trend and not get caught up in minor day-to-day fluctuations, then daily weigh-ins might work well for you.

However, if seeing a slight weight gain of a pound or less drastically affects your mood and actions for the day, then daily weigh-ins may do more harm than good. Remember, your weight is just a number and should not have the power to control your emotions and behaviors. Minor fluctuations are normal and not necessarily indicative of fat gain.

Weekly Weigh-Ins: A Happy Medium?

An alternative to daily weigh-ins is to check your weight once per week, on the same day each week. This allows you to monitor your progress while having six days to focus on healthy behaviors rather than a number. Look for multi-week trends rather than getting caught up in small changes. Weekly weigh-ins can provide accountability without the emotional rollercoaster that daily checks may cause.

Occasional Check-Ins or No Scale at All

Some people prefer to only weigh themselves occasionally, such as at the gym or doctor's office, relying more on how their clothes fit and how they feel. Others opt to get rid of the scale altogether and gauge progress by their energy levels, balanced eating habits, and exercise performance.

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There is much more to health than what the scale says.

The Bottom Line

Ultimately, you need to determine what approach to weighing yourself is most helpful and motivating for you personally. If weighing frequently causes anxiety or encourages unhealthy behaviors, try scaling back. If you do use the scale, remember it is just one tool and data point. How you feel, the nutritional quality of your diet, and your ability to engage in health-promoting behaviors are equally if not more important than a number. Find the weighing frequency and approach that empowers you on your health journey.

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