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Do I need to get weighed every day?

Q: Do I need to get weighed every day?

A: No! You don’t have to get weighed at all, ever!

If you’re in a calorie deficit you’ll make progress, so don’t ever need to weigh yourself, measure yourself or do anything! But, by doing that, you’re basically crossing your fingers and hoping it works, rather than taking control and making sure it works!

Of course, there are ways other than the scales to measure progress and changes in aesthetics:

  • How your clothes feel
  • Body measurements
  • Progress pictures
  • Looking in the mirror

The downside to these methods is that they can be subjective and you don’t get feedback as fast as you do with the scales.

Getting weighed daily gives us more opportunities to make changes IF you know how to interpret the numbers (that’s where I come in). Imagine logging everything, counting your calories, thinking you’re in a deficit for weeks and then nothing has changed. You’ve lost four weeks of progress!

If you’re tracking your bodyweight then you can pretty much see what’s happening on a day by day, week by week basis, IF you understand how to interpret the numbers!

Of course, we don’t expect the scales to go down every day – sometimes they’ll go up! What we’re looking for is the trend over time. But the more data we have, the better we can assess what’s happening!

A client might say, “I haven’t lost any weight this week” because they are looking at Monday to Sunday. My answer would be that your body doesn’t know what day it is, so have a look at Wednesday to Wednesday, or Tuesday to Tuesday. What’s happened in that other seven day period?

This usually helps them to put things in context – but if we don’t have the data then we can’t do that. The more data we have, the better we can track progress and make decisions about nutrition. We can look back historically and see if there are any patterns (weekends, hormones etc).

Let’s use an 8 week programme as an example.

  • If you get weighed every 4 weeks you’ve only got 1 opportunity (week 4) within that 8 weeks to make adjustments if what you’re doing isn’t working.
  • If you get weighed once a week you’ve got 6 opportunities (weeks 2/3/4/5/6/7).
  • If you get weighed every day you’ve got many opportunities to fine-tune what you are doing – you can assess every 10 days, maybe again after a further 5 days. Of course you’re not going to stress and tinker every day, but you’ve got the data!

If somebody is paying for a 12 week transformation, we’re not going to risk them not achieving their goals by leaving things to chance. The reason my most successful clients get really good results is they plan, measure and adjust – they don’t guess their way to success!

So, on that basis, we recommend getting weighed a minimum of Monday and Friday (this helps to rule out the possibility that you’re making great progress through the week and then putting it all back on the weekend). It gives us 2 points of data every week to assess the trend and see whether or not what you’re doing is working.

A word of caution!

If you’re getting weighed everyday you need to approach it like a scientist. It’s just data, but how you interpret that data is a different proposition. Try not to get on the scales with trepidation! Use the data as feedback. Use it as information to help you plan your success. Don’t use it as a slap in the face or a pat on the back. It’s just data! Be analytical, not self-critical!

From one of my most successful clients:

“I honestly don’t worry about my weight any longer! I just get on the scales, note down the number and adjust my nutrition if it’s not where I want it to be.

I’d done so many different diets that were focused on weight so I was conditioned to use this as my only metric of success. At the start of the nutrition programme, I found it difficult to accept the fluctuations in weight as previously I’d got weighed once a week and my entire existence was centred on what I weighed at that moment in time.

There will be days when you’ve absolutely smashed the nutrition and you get weighed and you have put a pound on and you are fuming. Once you understand that it’s just an opportunity to adjust and look for the reasons why it all becomes absolutely fine.

Poor Dan has endured months of me needing reassurance that I’m losing enough weight, that I’m doing things right, generally being insecure and crazy about my weight because that was the background, I’ve come from, but Dan has somehow managed to recondition how I think about weight.

I understand how what I eat affects my weight but that it might not necessarily be a problem. I know that I can’t possibly put 9lbs of fat on in a day like I did on Christmas Day 😂🙈 therefore I just wrote it off as a day I’d enjoyed and stuck with the plan.

Weight is just one of the measures to ensure success. Track everything, measure everything and speak to Dan if you need any additional advice”.