Not many know that weight fluctuates multiple times in a day, even showing a difference of as much as 1 kg depending on the timing. Yes, checking your weight is an ideal tool to gauge your health, especially if you are trying to lose or gain some kgs.However, apart from your diet and exercise, the timing of checking your weight is also extremely important, as a huge variation in scales can lower your confidence, and slow down your weight loss/gain goals. Let’s dip deeper..
Why the timing matters
Your body weight actually fluctuates throughout the day, due to factors like food and water intake, exercise, and hormonal changes. These fluctuations mean that stepping on the scale at odd times can give you confusing or inaccurate readings. Also, weighing yourself too often or during certain conditions can cause anxiety or obsession over numbers that don’t truly reflect your health progress.
When not to weigh yourself
Avoid weighing yourself during these times
Right after intense exercise: After a heavy workout, your weight might be lower due to fluid loss through sweat or temporarily higher because of muscle inflammation and fluid retention needed for muscle repair.After eating salty foods or meals: Salt causes your body to retain water, which can increase your weight temporarily.After long flights or travel: Traveling can cause fluid and electrolyte imbalances, leading to temporary weight gain.At random times during the day: Your weight can vary significantly throughout the day. Weighing yourself after meals, drinking fluids, or late in the day will not give consistent results.When feeling anxious or stressed about weight: If stepping on the scale causes negative feelings, anxiety, or disordered eating behaviors, it’s better to stop or reduce weighing frequency.On days when you expect natural weight fluctuations: For example, avoid weighing yourself on Mondays, as weekend eating habits often cause temporary weight gain.Before and during menstruation: Both PMS and menstruation can cause bloating and water retention. Wait for upto 2 days after your period has ended.What is the best time to weigh yourselfWeigh yourself once a week: Daily weighing can cause unnecessary stress and confusion because of natural daily weight fluctuations. Weekly weigh-ins give a clearer picture of your progress.Weigh yourself first thing in the morning: The ideal time is right after you wake up, after using the bathroom, and before eating or drinking anything. This gives you your true “empty stomach” weight without the food, water, or exercise.Use the same scale and conditions: Always weigh yourself on the same scale, on a flat surface, and with similar clothing (or no clothing) to keep variables consistent.
How often should you check
Experts suggest weighing yourself:Once a week for most people who want to track weight loss or maintenance.Once a month if you want a more relaxed approach and to avoid fixation on numbers, especially if you are not actively trying to lose weight.More often (daily) only if it motivates you and does not cause anxiety. Daily weighing can help some people stay accountable but is not suitable for everyone.
