Do You Need to Weigh Yourself to Make Progress? Let’s Break It Down.
Weighing yourself is a common part of fitness journeys, but do you need it to make progress? Absolutely not.
The Scale: A Tool, Not a Necessity
Is the scale a useful tool during your weight loss or fitness journey? Yes, it can be. But think of it like a GPS. Do you need GPS to reach your final destination? Not necessarily, but having direction—especially if you’re navigating new territory—can make it easier to stay on track. Similarly, the scale can provide useful feedback, but it’s not essential.
For some, the scale can trigger anxiety or obsession, and that’s okay! If you prefer not to use a scale, there are plenty of other ways to track progress. Next week, we’ll dive into Non-Scale Victories, or NSVs, that show you’re moving forward even if the scale isn’t involved.
However, if you do choose to use a scale, let’s make sure you’re using it properly.
Our Recommended Scale Procedure
To get a clearer picture of your progress, follow these guidelines:
- Choose your frequency. Aim to weigh yourself three times a week, on non-consecutive days (such as Monday, Wednesday, and Friday).
- Place your scale on a stable surface—a consistent spot to avoid different readings based on floor type.
- Weigh yourself under the same conditions. First thing in the morning, after using the bathroom, before eating or drinking, and in similar clothing.
- Record your weight. Then, go on with your day, no matter what the scale says.
- Repeat the process each week. Over time, these weigh-ins will provide a more accurate picture of your progress.
Why Multiple Weigh-Ins Matter
Weighing yourself multiple times each week helps average out the natural fluctuations in your weight, which can vary due to factors like diet, sleep, stress, and exercise. We all experience days where the scale shows a bit more or less than expected, often due to temporary factors:
- Higher-than-average weigh-in reasons: High-sodium meals, more stress, poor sleep, or muscle soreness.
- Lower-than-average weigh-in reasons: Skipping dinner, fewer vegetables, or increased physical activity.
By averaging out these ups and downs, you’ll start to see a clearer trend over time rather than letting a single weigh-in define your progress.
Focus on Trends, Not Daily Numbers
Weight loss (or gain) journeys are rarely smooth and linear. Instead, they’re a series of ups and downs, with the overall trend pointing toward your goal. By focusing on the average rather than the day-to-day numbers, you’ll see a more accurate picture of how your body responds over time.
Multiple weigh-ins each week help you see patterns and make smarter decisions without the emotional highs and lows that come from single weigh-ins. For example, if you know that a high-sodium meal causes water retention, you’ll understand why your weight might spike temporarily, and that it’ll likely settle back down after you resume your usual habits.
Using the Scale as a Data Point
Ultimately, the scale is just one data point. When we view it as a single measure among many, it can help us make informed adjustments as we move through our journey. If the weight averages start to plateau, that might be a sign it’s time to tweak something in your program. Or, if the trend continues downward, you know you’re on the right track without needing additional changes.
Consistency Beats Intensity
Eliminate extremes, one-offs, and outliers by focusing on the averages. Weight is just one measure on your path to health. When you look at your weight with perspective and don’t allow the number to define your journey, it’s easier to stay motivated and see the big picture.
Remember: Long-term consistency always trumps short-term intensity.
By Tyler Bolger