How often should I weigh myself?

A systematic review found that regular self-weighing was consistently linked with more weight loss and less regain, and the studies it covered generally found no harm to mood or eating behaviour from weighing. In a 6-month weight-loss programme that asked everyone to weigh daily, the people who did weigh every day lost more weight than those who weighed less often. That comparison is observational, so it shows a link, not proof that daily weighing caused the extra loss.

Weight also follows a weekly rhythm: a study tracking participants’ daily weights found it typically higher after the weekend and lower later in the week, which is why one reading tells you little.

• Same time every day: after waking and using the toilet, before eating or drinking.
• Same scale, same place, similar clothes (or none).
• Compare this week’s average with last week’s. Use two or three weeks before changing your calories.
• Expect jumps after salty or high-carb meals, a hard leg day or travel. They’re mostly water.

If daily weighing makes you anxious, or you have a history of disordered eating, weigh weekly, use measurements and photos instead, or speak to a professional. Progress doesn’t need the scale.

GymStreak tracks body stats in its free version and syncs weight with Apple Health and Health Connect. With Premium, Spot’s daily briefing shows your weight trend, so one high reading doesn’t change your plan.