My top tips for ensuring the scales are your friend

Published by Baby Bunting on Thursday, August 15, 2019

As a trainer with over 18 years of experience working with clients, I'm definitely not adverse to the scales. I understand that weighing in is a great way to keep yourself accountable and can certainly be a good way to track your progress however, if you to fixate on the numbers it may be time to ask yourself.... is this helping me or holding me back?

Fixating on the scales and allowing this to become an obsession can be detrimental to our physical and mental health. If you let the number you see every day determine your mood and motivation, this can become an unhealthy obsession that starts to dictate our happiness and set the tone for our day.

Did you know that you can fluctuate up to 2kg per day? It’s totally normal to fluctuate between 0.5-2kg due to variations in our sodium and carb intake, fluid retention, time of the month, training, hydration/dehydration and so on. If you weigh in every day looking for an immediate loss and relying on a lower number to give you gratification you may find yourself deflated even when you’re moving in the right direction. This is because so many variables may give you an inaccurate reflection of your progress.

This doesn’t mean that the scales are always wrong. They can be reflective of your training and nutrition and when used wisely (and occasionally) they can help you to stay on track. If you want the scales to be your friends not your foe, here are my top tips for weighing in:

1. Don’t weigh every day

In fact, you shouldn’t weigh in more than every 2 weeks (I encourage you to weight yourself every 28 days if you can)


2. Stick to the same time of day

First thing in the morning, after you’ve been to the bathroom and before you have had any breakfast or anything to drink is best. 


3. Always use the same set of scales

 Not all scales are created equal. Use the same scales every time for the most accurate reading.

4. Weigh before you train, not after


5. Weigh yourself in the same clothes- no shoes

Clothes add to your weight so if possible go sans-clothes when jumping on the scales. Best not to do this at the gym though!

6. Weigh in on the weekend

This is a great tip. Weigh in on a Sunday night or first thing Monday morning, this will help to keep you accountable over the weekend. 


Finally- remember that weighing in is not for everyone and you don’t need to do it to track your progress. If you know that you can’t have a healthy relationship with the scales and they impact the love you have for your body- ditch them! Focus on how your clothes fit but more importantly- how you feel. Enjoy the process, enjoy the way looking after your mind & body makes you feel and remember- you are more than a number.



Written by:

Sam Wood

28 by Sam Wood

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