Whether you're trying to drop a few pounds or looking for motivation for your workouts, an essential part of the process is getting accurate weight readings to monitor your progress. Without proper weighing, it's all too easy to get discouraged and quit before you reach your weight loss goals.
Before you step on the scale, remember that the number isn't an "end-all, be-all" measurement of your health. If you have a healthy relationship with weighing yourself, the number can be a helpful tool that gives you valuable insight into your progress toward your overall health target. Or, perhaps you would rather focus on body recomposition instead of the number on the scale.
With that in mind, there are a couple of key things you need to know about how and when to weigh yourself to get consistent results each time. Read on to learn how to master weighing yourself.
In search of more health-related tips? Read up on how to incorporate more fruits and veggies into your diet and why you should eat more carbs, not fewer.
You'll get the most accurate reading from your scale if you weigh yourself first thing in the morning. Do it after using the restroom and before eating breakfast or chugging any water.
According to experts, morning is the best time because you've given your body the chance to properly digest everything you ate and drank the previous day, leaving your stomach relatively empty.
Read more: Boost Your Health and Wallet: The Power of Intermittent Fasting
When is the worst time to weigh yourself?
There isn't a "worst" time to weigh yourself, but you may want to avoid weighing after activities that could throw off your weight. This might be something like eating a large meal or drinking a large amount of liquid, which can cause you to 'weigh more' temporarily. You may also want to avoid weighing yourself after exercise because you will weigh less due to the water lost through sweating.
If you experience menstruation, you may want to avoid weighing yourself in the days leading up to your period. That is because your hormones can cause weight fluctuations that would affect the number on the scale.
You should also note that it is normal for your weight to fluctuate throughout the day, and from day to day. If you are concerned about sudden changes in your weight, consult your doctor as soon as possible.
More tips on getting an accurate reading
Besides weighing yourself at an ideal time of day, there are more ways to ensure you regularly get an accurate reading from your scale, which is especially important when tracking weight loss or gain.
- Weigh yourself once a week at the same time of day.
- Keep your scale on a solid, flat surface.
- Stand barefoot on your scale, keeping your weight distributed evenly between both feet.
- Wear little to no clothing when you weigh yourself. Whatever you decide, keep it consistent each time you weigh yourself for better accuracy.
When to break up with your scale
Like any unhealthy relationship, you can walk away from weighing yourself if you think it's negatively impacting your life. Don't hesitate to ditch your scale if you're experiencing:
- Negative thoughts triggered by weighing yourself.
- Unsafe or unhealthy habits triggered by weighing yourself.
- Regular anxiety or sadness after weighing yourself.
- An eating disorder, whether you're developing one, recovering from one or previously had one.
Read more: Your Weight Isn't Everything: 6 Health Metrics That Are More Important