Why you should weigh yourself every day

woman weighing herself-Weighing yourself more frequently could be the key to weight loss

woman weighing herself-Weighing yourself more frequently could be the key to weight loss

Why you should weigh yourself every day

Many of us have been taught that we should only weigh ourselves once every week. 

However, contrary to what many believe, weighing yourself once a week could actually be hurting your weight loss efforts.


Everyone, gather around for a little show and tell!

Let’s say Michael weighed himself only on Fridays (highlighted in pink)

Week 1

  • 199, 199.5, 199.3, 201, 202.5, 199.9, 200 

 If Michael weighed in only once that week, he would have thought he weighed 202.5 lbs. 

Week 2

  • 201, 199, 197.7, 198.5, 202.5, 199.4, 198.8 

In week 2’s weigh-in, Michael’s weight was again 202.5 lbs. 

Uh-Oh! He didn’t lose any weight.
That weight number will most likely cause Michael to adjust his calories and lower them even more or spend even more time in the gym.

Not sure where to start? Check out these articles: How to lose weight, the rules of fat loss, and how to calculate your macros.

Weight loss isn’t linear 

Here’s an example of how my weight might fluctuate:

weight loss chart

As you can see, my weight can fluctuate a lot. And there are a lot of reasons why this happens. From eating more carbs than the previous day to eating a little later than usual.

What can we do?

You could weigh yourself every day. Yes, every day.

Weighing yourself every day can stop you from overreacting when you see an overnight spike in your weight.

The evidence:

People who weighed themselves every day lost more weight (6.1 kgs) over six months than those who weighed themselves less frequently. (1)

In another study, researchers found that in two years, those who weighed themselves more frequently lost an average of 4.4 kgs. Those who weighed themselves once a month gained an average of 2.1 kgs. (2)

Let’s use the same examples from earlier:

Week 1

  • 199, 199.5, 199.3, 201, 202.5, 199.9, 200

Week 2

  • 201, 199, 197.7, 198.5, 202.5, 199.4, 198.8 

As you can see in this example, there’s a lot of weight fluctuation. So Michael would add all of his weigh-ins and then divide the result by 7. So that would give him a weekly average weight.

Week 1 has an average of 200.2

Week 2 has an average of 199.6

By doing this, we can see that Michael actually lost .6 pounds from week 1 to week 2. 

This means he would be on the right track! There is no need to lower calories or add any more cardio to his workout routine.

Now, of course, there can be some cons to this. And to stay true to our brand, we have to remain transparent and list some of the negatives.

A 1997 study found that volunteers who weighed themselves daily for two weeks expressed more stress, anxiety, and lower self-esteem than those who only weighed themselves twice in a two-week period. (3)

If you choose to perform daily weighings, you would need to remind yourself that:

  1. Weight Loss isn’t linear. Your weight might fluctuate a lot from day to day.
  2. Weighing yourself every day doesn’t give you an excuse to freak out every time the scale shows a .2 lb gain from the day before.
  3. The point of frequent weighing is to gather data and see trends over time. 
  4. Remember that there are many reasons why your weight might have spiked overnight.

Suppose you find that you might be getting anxious or stressed over weighing yourself daily, yet want to be as accurate as possible. In that case, you might want to try to weigh in 3,4, or 5 times a week instead of every day.

The point is, don’t weigh yourself just once a week. 

The best bet is to take the average and keep it moving!

Are you struggling to lose weight? “The complete fat loss guide” teaches you how to lose weight and how to keep the pounds from ever coming back.