How often should I weigh?

 Should I weigh every day?

There is very good evidence to support the use of self-monitoring as a strategy to help you manage your weight. But weighing everyday may not be necessary.  Ask yourself “what am I trying to find out when weighing?’  Then decide how often to weigh.

Active weight loss – weigh every day

If you want to lose weight, set yourself a target within a healthy time frame. A healthy time frame is one which is scientifically possible. A healthy time frame will not tip you over the edge to unhealthy eating patterns. Weighing each day can be helpful as you will  learn how your body loses weight. Everyone has a different body. None of us will lose weight at the same rate. Nor will we respond to the same programme in the same way. Weighing every day can help you to understand how you respond to a particular programme of weight change.

Will weighing every day affect me psychologically?

The evidence suggests that for adults who are actively seeking treatment to lose weight, weighing daily is helpful and supportive. Weighing daily does not lead to individuals feeling bad about themselves. Instead, the closer  connection with weight and the changes noted on the weighing scales, the more likely we are to be able to reduce our weight and maintain a new, leaner mass.

What makes my weight fluctuate?

Hormones

When you weigh every day you see that your weight can change if your hormones are changing e.g. during menstruation.  This can be to do with hormones affecting bowel emptying. perhaps becoming constipated or experiencing very loss stools and loss of fluid.

The food and drink you consume

You will also notice how eating late in the day,  or eating spicy or salty meals can affect your weight. Even when you eat the same number of calories but there is different macronutrient content, you may notice changes in your weight. Eating carbohydrates late often looks like weight gain in the morning. Don’t worry. Your weight will settle again during the day.

Alcohol

If you drink alcohol the evening before weighing you might be dehydrated in the morning. You might look like you have lost weight. Again, your weight will settle  as long as you drink plenty of fluid.  Weight fluctuations are often driven by changes in bodily fluid.

Exercise

Exercise can also affect fluctuations in your weight. This is not usually due to burning up 1000s of calories, and more to do with fluid and carbohydrate storage in the body.  Weighing daily  helps you to understand these nuances in weight change. Weighing daily can help you to learn to be calm with your weight, as you figure out what might be affecting weight changes.

Weight loss maintenance – weigh frequently

Once you achieve your goal weight, after a weight loss programme, it’s a good idea to continue to weigh yourself regularly. The evidence suggests that when we remain vigilant with this, and pay attention to the weighing scales, it helps us to keep between a narrow band of weight fluctuations.

You don’t have to weigh everyday.   You could weigh 2 – 3 times per week, or perhaps once per week, but on the same day each week. Weighing is a strategy which helps to keep us focused on weight. With weight loss maintenance it can you keep you bought in, and motivated to your new self, your new body weight.

if you wish to continue to weigh daily, this is perfectly acceptable.

When should I not weigh?

If you have ever experienced an eating disorder, or are perhaps in the midst of one, it can be challenging to figure your way through with the weighing scales. The best thing in this scenario is to work off the guidance that your dietitian will have given you if you are in recovery. Your dietitian  will have given the best guidance for you as an individual. Your guidance will be determined by your history and what type of eating disorder you have or are experiencing.

If you would like help with your weight management, or with an eating disorder, please get in touch. I will listen. I will see you.