The Well
How Often Should You Weigh Yourself?
Tips for Tracking Weight Effectively
Now that the Christmas cheeseboard has been well and truly devoured and the New Year is in full swing, most of us take January as a chance to wipe the slate clean, start fresh, and, more often than not, commit to ambitious, albeit slightly far-reaching, New Year’s resolutions to finally lose weight and get fit.
For many of us, the number on the scales affects our self-esteem in a deep, profound way. But what’s the real secret to changing it for good? It begins when you learn to detach your weight from your worth and shift your focus back to how your body and mind are functioning.
Start thinking of that number as just one piece of a much bigger puzzle that makes up your body. When the other pieces start to fall into place, the full picture becomes clear, and everything begins to make more sense.
We know you’re busy and probably don’t have time for puzzles, so we’ve simplified it. Focus on placing the same few pieces, over and over: measure where you’re at, move in ways that work for you, recover well, then repeat.
Return to the puzzle tomorrow, or in a few days. There’s no pressure to complete everything all at once. Just keep showing up and placing the next piece.
What does the number actually tell you?
The number on the scale fluctuates daily for a multitude of reasons that are sometimes beyond our control. Sleep, stress levels, water intake, and hormones can cause your weight to climb or plummet by 5 or 6 pounds every day. These factors are not often considered, and that’s when the numbers start to get in our heads.
When you begin to consistently track your weight (using a body analyser scale helps), the penny drops, and you start to understand that weight fluctuations coincide with hormones, salt intake, stress, etc., so choosing the frequency of how often you check in is crucial. But do you need to track every day? Every week? It’s all down to what works for your lifestyle, your mindset, and your journey.
Daily vs weekly vs “now and then”
If a dose of morning motivation works for you, then step on the scale first thing every morning. With this, you’ll be able to spot any subtle changes, link them back to your lifestyle, and optimise your routine accordingly. But remember our earlier point, weight can shift for reasons beyond your control. So, if you choose daily check-ins, be aware of factors such as hormonal cycles and stress that can cause fluctuations in varying amounts.
If starting every morning on the scales doesn’t sound like your cup of tea, we can still work with this. In this instance, plan your check-ins accordingly for a quiet morning once a week that gives you time to digest the data and move on happily with your day. If you take this approach, just keep in mind that less data over the month could make it tricky to spot trends related to rises and falls and effectively optimise your routine.
Loathe the thought of stepping on the scales? Our brain tends to focus on, remember, and be more impacted by negative events than positive ones, so it’s natural to feel this way if you’ve had a turbulent history with scales. If this is you, weigh yourself every couple of weeks or once a month and focus on the non-scale wins, better energy, improved sleep, and enhanced strength. But keep in mind, this number doesn’t offer the full story, and tracking without consistency will mask trends and fluctuations.
Balance is key to staying in a positive headspace throughout your journey. You don’t want to obsess over daily weigh-ins or feel intimidated by the scales when it’s time to check in.
A kinder check-in ritual
Our suggestion? Once or twice every week introduces consistency into your journey so you can spot trends and act on them accordingly. Choose the same time every day, you can multitask whilst brushing your teeth, make a note of the number, then once a month, analyse and adjust your routine if necessary. There’s no need to analyse the numbers every day. Spend more time moving your body, cooking healthy meals, and focusing on recovery, and the rest will fall into place.
We caught up with Craig Alexander, Director of Anatomy Gyms, Level 3 Personal Trainer, strength and conditioning coach, and master’s graduate in Obesity and Weight Management, to get his expert take.
“I typically recommend that clients weigh themselves once or twice per week, on the same day at the same time, to keep the data consistent. Weekly check-ins provide a clear trend to track over time rather than reacting to daily fluctuations. Ideally, you’ll see a general downward trend, with occasional plateaus along the way - which is completely normal. As long as the overall trend is moving down across the month, that indicates meaningful progress.”
When weighing yourself might not be helpful
If the ‘now and then’ approach feels even too much to handle, weighing yourself at home may not be the ideal approach for you. Having a difficult history with weight can trigger anxiety and unhelpful, obsessive patterns.
If this resonates with you, focus on small wins every day, going to bed an hour earlier, an extra 10-minute walk, and eating more whole foods. Also, consider seeking professional advice for personalised guidance if this really speaks to how you feel right now.
What type of scale do I need?
How often you choose to check in, that’s up to you. What is non-negotiable is using a set of high-accuracy scales that also look great in your bathroom as a bonus. Choose a set that suits your style, whether you want a fast, accurate way to track your weight, or you want app functionality with advanced metrics.
For the tech-savvy self-improver
If in-depth data is your thing, choose a body analyser scale. With smart insights sent straight to your phone, simply step on and your biometric data is sent via Bluetooth to an app that analyses your body composition and automatically tracks your progress.
The Homedics glo™ Body Analyser Scale tracks your weight along with 13 essential biometrics. With easy syncing to the free Homedics Scales App, enjoy accurate body composition metrics without lifting a finger.
For everyday empowerment
For those who want basic, accurate readings, a scale with elegance and functionality at the core is your best friend. Perfect for those who aren’t quite ready to step up to all the bells and whistles, just a fast, precise weight reading in lbs, kgs, or st:lbs.
The Homedics glo™ Essentials Digital Scale is designed to make staying on track simple, with fast, ultra-precise readings in your chosen units. Featuring easy-to-read 3.3cm bright white LED digits, this scale makes checking in a breeze.
Homedics glo™ scales offer a kinder way to check in with your body. It’s not about judgment; it’s about taking a mindful moment to measure where you are today, to create a healthier, happier version of yourself in the future.
measure • move • recover • repeat
It all comes back to the simple cycle: measure where you’re at, move in ways that work for you, recover well, then repeat. Your scale is just one tool in this process, a gentle guide to keep you oriented, not a judge of your overall worth. By checking in mindfully, staying active in ways that feel good, and prioritising recovery, you create a sustainable routine that supports both your physical and mental wellbeing. Remember, keep placing the four puzzle pieces, and eventually, the full picture will become clear.
Disclaimer
The information provided in this article is for general informational purposes only and is not intended as medical advice. Weight and body composition can fluctuate for many reasons, and what works for one person may not be suitable for another. If weighing yourself negatively impacts your mental or emotional wellbeing, this content may not be appropriate for you. In these cases, we recommend seeking guidance from a qualified healthcare professional. Always consult your GP or a registered health professional before making significant changes to your diet, exercise routine, or health practices.
