How to weigh yourself for consistent results

Scales aren’t just a tool for weight loss. They also show the impact of your lifestyle choices if you weigh yourself consistently.

But before weighing yourself, Dr. Gessa Therese Suboc, a medical weight management physician at Advocate Health Care, recommends considering the “why” behind checking your weight, such as:

• Hoping to lose, gain or maintain weight
• Checking the impact of lifestyle changes, including diet modifications and exercise
• Holding yourself accountable

“Weighing yourself with an intention can help put you in a better mindset before seeing the number on the scale,” says Dr. Suboc.

What time of day should you weigh yourself?

You’re usually at your lightest weight when you step onto the scale first thing in the morning after going to the bathroom but before eating breakfast. You also can weigh yourself before lunch or dinner if mornings are too hectic.

Whatever time of day you choose, be consistent and weigh yourself at that same time other days.

“Your weight fluctuates throughout the day. That’s why weighing yourself around the same time will give you the best insight into how you’re doing with your intention,” says Dr. Suboc.

How often should you weigh yourself?

Some people find weekly weigh-ins helpful to track trends without getting tripped up by daily fluctuations, such as water retention. If stepping onto the scale is stressful, consider weighing yourself every few weeks.

“The important thing is you create a weighing routine that makes you feel comfortable,” Dr. Suboc adds. “It’s also important to remember there are many factors that contribute to weight changes, such as recently enjoying a vacation, having an illness or experiencing stress.”

No matter what time of day or how often you decide to step onto the scale, consistency is key.

“Weighing yourself on the same days of the week and at the same time of day will help you track your weight trends,” says Dr. Suboc. “But at the end of the day, the number on the scale is just a data point. Your weight is not a direct reflection or the whole picture of your health, work ethic or value.”

Take a free online quiz to learn your healthy weight range.