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Home » How to lose weight safely » When Is the Best Time to Weigh Yourself? – Health Essentials from Cleveland Clinic

If youre trying to lose weight, the scale can be a double-edged sword. When youre slaying your diet and exercise goals, stepping on it brings a wave of joy. But when you hit a slump or plateau, you might have the urge to throw it out the window.

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Your scale can be a useful tool in your health journey. But you need to know when and how to weigh yourself to get accurate and helpful info from it. Registered dietitian Chelsey Ludwiczak, RD, shares her expertise on how to use your scale to reach your health goals.

Your weight is just one piece of your overall health picture. So do you really need to weigh yourself?

Regularly weighing yourself can help you stay on track with your weight loss or weight maintenance goals, says Ludwiczak. Its like having a weekly budget. If you go over your budget one week, you want to know so you can fix it. If you dont realize youre overspending every week, it adds up.

The scale helps you keep track of your own weight so that you can change behaviors before 1 pound of weight gain becomes 5 or 10.

But theres an exception to the weigh-in habit. If you have a history of eating disorders or anxiety about the scale, avoid weighing yourself for now, Ludwiczak says. Speak with a psychologist or mental health professional about these concerns.

Its not how often you weigh yourself, but how you do it, Ludwiczak says. The key is consistency.

It should always be on the same scale, at the same time and wearing the same thing or without clothes, she explains.

If you want to step on the scale weekly, for example, do it on the same day each week. Your weight wont be consistent if you weigh yourself on Friday and Monday, she says. Many people have a different routine on the weekends. They might eat out more, drink alcohol or snack more. Compare that to Friday, if youve been eating consistently for five days, and youll see a big difference.

Youll also get a more reliable result if you weigh yourself first thing in the morning, as food and drink can change what the scale says for a few hours.

Some research says you should weigh yourself on Wednesdays because its the middle of the week. Ludwiczak says Wednesdays are good, but youre not tied to that day.

Many people like to see what they weigh on Friday because theyve had a consistent routine throughout the week, she explains. You see where your weight is after youve held a routine for five days. Then you can adjust your routine if youre not seeing results.

Certain things may cause a rapid change on the scale, sending you into a panic. But take a breath overnight weight gain is not a thing. Some people ask why they seemingly gained five pounds overnight, Ludwiczak says. We know that 3,500 calories equals one pound of weight gain. If youve gained five pounds overnight, its unlikely that you ate 17,500 calories. Its probably due to other factors.

Water retention is a major cause of an overnight change on the scale. You might be retaining more water if you:

If youre retaining water without an obvious reason, see your doctor.

Maybe youre not bloated, but your weight still went up overnight. In those cases, think about the last time you went to the bathroom. Constipation is another reason people see a rapid weight increase.

Even the most dedicated person can hit a weight-loss plateau, which is oh-so frustrating. But the number on the scale is a piece of your overall health, not the whole picture.

During any health journey, theres more than one way to measure success, Ludwiczak says. The scale is just one factor. You can also take body measurements once a week, such as your waist or thighs. Those measurements may show that youre losing inches instead of pounds, suggesting youre losing fat mass and gaining muscle, since muscle weighs more than fat.

Look in your closet for another way to check in on your health goals. Maybe your favorite pair of jeans fits better, even though you havent lost much weight, Ludwiczak says. This could be a sign that your body composition is changing, even though the scale isnt reflecting that.

Maybe youve got a number in mind, but your scale taunts you with another one. Dont give up. Its time to take some power away from the scale.

Youre more than that number, Ludwiczak says. Your scale isnt going to reflect all the positive changes you make. Think about how your food choices are making you healthier. Focus on the amazing mental and physical benefits of regular exercise. Maybe you have more energy to play with your kids. So many victories are not scale-related.

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When Is the Best Time to Weigh Yourself? - Health Essentials from Cleveland Clinic

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Home » How to lose weight safely » When Is the Best Time to Weigh Yourself? – Health Essentials from Cleveland Clinic