It’s Sunday morning, and you step on the scale, only to be shocked by what you see—the number has gone up three pounds. Frustration sets in. You’ve stuck to your diet, completed all your workouts, and even squeezed in a couple of extra walks. So why isn’t the scale reflecting your hard work?

Here’s the thing: most people don’t weigh themselves correctly. It’s not just about stepping on the scale and reading the number; it’s about how frequently you weigh yourself and how you interpret those numbers.

Why the Scale Might Be Lying to You

Your weight fluctuates for a variety of reasons, and a single weigh-in can be misleading. Here are just a few factors that can cause temporary weight gain:

• Stress: Increased stress can cause your body to retain water.
• Larger Meals: A bigger dinner the night before adds extra volume, which shows up on the scale.
• Salt Intake: Higher sodium levels can lead to water retention.
• Intense Workouts: A great workout can cause inflammation, leading to temporary water retention.

These fluctuations are why single-day weigh-ins don’t tell the full story. Instead, focus on the weekly trend of your weight to get an accurate picture of your progress.

The Right Way to Weigh Yourself: Consistency and Tracking

To truly understand your weight trends, here’s a method that is accurate, reliable, and gives an honest reflection of your progress:

1. Weigh Yourself on Nonconsecutive Days: Choose 2-3 nonconsecutive days each week to weigh yourself. This could be Monday, Wednesday, and Friday, or any other combination that works for you.
2. Track Your Weigh-Ins: Record your weight each time you step on the scale.
3. Find Your Weekly Average: At the end of the week, add up your recorded weights and divide by the number of days you weighed in. This gives you your weekly average weight, which smooths out any day-to-day fluctuations.
4. Be Consistent: To ensure accuracy, weigh yourself first thing in the morning after using the bathroom. Try to maintain the same routine before each weigh-in.

Why the Weekly Average Matters More Than Daily Weigh-Ins

Individual weigh-ins can be influenced by too many variables to give you an accurate picture of your progress. By tracking your weekly average, you’ll get a much clearer view of your weight trend over time. This approach allows you to make better-informed adjustments to your diet and exercise routine based on real, consistent data.

Step-by-Step Guide to Weighing Yourself Correctly

1. Pick Your Weigh-In Days: Choose 2-3 nonconsecutive days each week to weigh yourself.
2. Morning Routine: Weigh yourself first thing in the morning after using the bathroom for the most accurate reading.
3. Track Your Weight: Record your weight after each weigh-in.
4. Calculate Weekly Average: Add up your recorded weights for the week and divide by the number of weigh-ins to find your weekly average.
5. Follow the Trend: Use the weekly average to track your progress and make adjustments as needed to reach your goals.

Remember, the number on the scale can fluctuate for many reasons, but the trend over time is what really counts. By focusing on the weekly or monthly trend, you can stay on track and make adjustments that are truly aligned with your goals.

BY TYLER BOLGER