When to weigh yourself?
When you watch your weight closely, the scale can quickly become a real enemy. Many people are obsessed with their weight, to the point of weighing themselves day and night, every day. To know when and how to weigh yourself, and thus better monitor your weight.
How to weigh yourself?
The choice of scale
First of all, before weighing yourself, and in order to be able to follow your weight curve as well as possible, it is important to choose the right scale . Indeed, there are many types of bathroom scales, each of which has a different purpose.
For occasional monitoring of your weight, you can opt for:
- A mechanical balance : this is the basic model, which is displayed on a dial fitted with a needle. Outdated for some, essential for others, it remains a reliable device, which does not require batteries, and is above all solid.
- An electronic scale : whether analog or digital, this type of scale has the main advantage of displaying a precise number, to the nearest gram.
If you want to do a more detailed follow-up of your weight , you can choose to acquire a connected scale , or impedance-meter . This type of scale provides more complete information on physical condition and on weight variables: fat mass/dry mass ratio, bone mass, water mass, heart rate, etc. In addition, some models are equipped with a memory, where it is possible to store personal data (age, size, sex, results of the various weighings) and thus, to follow with the greatest precision the evolution of its weight and its constants. Finally, some “smart” scales can be “synchronized” with a smartphone or connected watch, for real-time monitoring.
Other Scale Information
To weigh yourself properly, place your scale on a flat, non-slip, and stable surface . Indeed, the slightest inclination or instability of the plate can influence the indicated weight and the accuracy of the device.
Another tip: to have an exact follow-up of your weight curve, it is essential to always weigh yourself on the same scale . Not all scales are created equal in terms of accuracy. In addition, some may be significantly out of adjustment – this is the case, for example, with scales in pharmacies, which are in high demand and rarely serviced.
When to weigh yourself?
The timing
Weighing should always be done:
- in the morning
- On an empty stomach – drinking tolerance, one or two glasses maximum
- Naked or in underwear
- After going to the toilet
- At a fixed time, preferably
If you weigh yourself in the evening, there is a good chance that the number displayed will be distorted. Indeed, the food and water ingested throughout the day will (inevitably) have an influence on weight. The day’s physical and sporting activity can also influence the result, since it often involves water loss. Also, for an accurate weighing, and a follow-up of its relevant weight, it is essential to favor a fixed time, in the morning.
The choice of frequency
There is no point in weighing yourself multiple times a day . As previously mentioned, the weight fluctuates during the day:
- Before and after a meal
- Before and after going to the toilet (to urinate or defecate)
- Before or after hydrating
- Before or after a workout
In addition, weighing yourself several times a day can have serious psychological consequences . The weigh-in should not affect morale, nor turn into an obsession. The number displayed on the scale does not define a person’s identity. If the latter refers to it morning, noon and evening, and the weight indicated has a strong influence on her mood, it is necessary for her to consult. It can be a trigger for eating disorders .
To track your weight properly, once a week seems ideal . It is then possible to observe a trend (of weight loss or weight gain) and to correct your diet according to the results. In addition, it is preferable to avoid weighing yourself on Monday because often the weekend is the time for table pleasures, restaurant outings , even excesses (unsavory, but sometimes real). Also, scheduling your weigh-in on Monday morning can be demoralizing. To weigh yourself properly, it is better to favor another day of the week, such as Friday morning – which would supposedly be the time of the week when the weight would be the lowest…
Weighing yourself: the limits
If it is simply a matter of knowing your weight, and the weighing is not part of a perspective of losing or gaining weight, then the number indicated by the scale remains a good indicator. Moreover, it is not revealing of the general state of health of a person and remains a somewhat arbitrary data. Weight corresponds to the overall mass of an individual: bones, muscles , blood, water, organs, tissues… and fat. Connected scales are therefore more precise instruments, because they highlight the weight stricto sensu, by providing more relevant data on the state of form and health.
In addition, weight is fluctuating data, which can vary significantly, without it necessarily being a sign of fat gain . For instance :
- After a sports session , significant water loss leads to weight loss. The latter will however be temporary, because we will immediately regain the few grams lost after rehydrating.
- Women experience more or less significant weight fluctuations throughout the menstrual cycle. Hormonal variations and premenstrual syndrome promote water retention, and therefore weight gain. A gain which however does not correspond to fat, but to water.
Alternatives to weighing
It is possible to assess your weight in a different way than by weighing yourself.
For example, you can follow the evolution of your silhouette by taking a picture of yourself , week after week. The important thing is to take a photo on one level, naked or in your underwear, always from the same angle(s) and in the same lighting. For women, it is important to take a picture of themselves on the same day of each menstrual cycle, to avoid certain biases (water retention, period of menstruation). The menstrual and hormonal cycle tends to significantly modify the morphology (tight chest, swollen belly, edema, etc.). Moreover, a follow-up of its weight via photo will make it possible to become aware of possible morphological changes.
You can also take your measurements ( waist , thigh , hip) every month to estimate weight gain or loss. You just need to have a tape measure, take your measurements in the morning (we are generally less bloated at this time of day), on bare skin, according to the established method.
Finally, there remains the “standard garment” method. It is a piece of clothing (trousers, shirt or other) in which you feel perfectly at your size (fit weight). Every month, you can pass the garment and see if it yawns, if it tightens, or if it still falls just as well. The method is undoubtedly more random than the number displayed on the dial of a scale, but it allows you to get away from an arbitrary number, which in no way describes the value of a person.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.