On your weight loss journey, it’s worth remembering that the number on the scale doesn’t tell the whole story. Your progress includes more than a single metric — things like muscle gain, body fat percentage and how your clothes fit often are better indicators of weight loss than what the scale shows. Still, if you’re tracking weight as part of your journey, how and when you weigh yourself can make a big difference. It’s one of the most commonly asked questions on Reddit’s r/WeightLossAdvice community.
Daily fluctuations caused by meals, water intake and physical activity are normal, so timing and consistency are key. Following a few simple steps can help you get a clearer, more accurate view of your progress. For more tips, check out our guide to strength training for sustainable results and a helpful visual guide to make sure you’re hitting your daily protein goals.
Read more: Want to Lose Weight? Avoid These 6 Habits
When is the best time to weigh yourself?
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 is no “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 in turn 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, so time your weigh-in at a different time than your workout time for the day.
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.
- Store and use your weight 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.
Read more: Your Weight Isn’t Everything: 6 Health Metrics That Are More Important
When the number on the scale becomes an obsession, it might be time to ditch the scale.
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.
- Regular anxiety or sadness after weighing yourself.
- Unsafe or unhealthy habits triggered by weighing yourself.
- An eating disorder, whether you’re developing one, recovering from one or previously had one.
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.
