18 Dec 2012 Blackmores How often should you weigh yourself? 2481 views 2 min to read Whether you’re trying to lose weight, keep it off, or prevent it from arriving in the first place, it’s only natural to want to check on your progress and to know if your new lifestyle routine is working- and by how much. But just how often should you weigh yourself? Weight management Share Share on Facebook Share on Twitter Share on Pinterest Share on Linkedin 3 comments Whether you’re trying to lose weight, keep it off, or prevent it from arriving in the first place, it’s only natural to want to check on your progress and to know if your new lifestyle routine is working- and by how much. But just how often should you weigh yourself? From my experience as a personal trainer and weight loss coach, I think a realistic rate of weight loss is approximately ½ a kilogram a week. But you are going to need pretty accurate scales to pick that up. In addition, total body weight is not always an accurate measure of fat loss (or fat gain). It is virtually useless as a measure of success if you only have a few kilograms to lose (because of variations in fluid levels). But as much as I can try to convince people that other measures are more reliable, you are probably still going to hop on the scales to find out your weight. It’s almost like a food craving that’s just too hard to resist. So here are some guidelines on how often to weigh yourself, and what you can do to increase the accuracy of your measurements. Don’t weight yourself every day – Limit it to once a week, or preferably, once a month. Learn to focus on the process of lifestyle change, not on the results of it. The scales don’t measure your fitness or behaviour. Get naked – Eliminate variables such as the weight of clothes, shoes or a towel contributing to your weight measurements. Weigh yourself early – Weigh yourself first thing in the morning just after going to the toilet to eliminate the variables of food and liquid contributing to your weight measurements. Weigh yourself at the same time of the month (women only) – Fluid levels in a menstruating woman may cause body weight to fluctuate by 2-3 kilograms. Weigh yourself at the same stage of your cycle each month for maximum accuracy. Have another measure – When you consider all the variables, it’s clear that the bathroom scales are not very reliable. Don’t use them as your only measure of success (or of your self-esteem). Try to also monitor your progress in other ways, such as girth measurements or how your clothes fit. How often do you weigh yourself? What other measures of “fat loss” do you use to monitor success?