How often should you step on the scale?

Is it helpful to step on the scale everyday?  When you step on the scale in the morning does it dictate what kind of day you are going to have? If your weight is down you are happy, excited, maybe more motivated to workout that day? Are you more likely to eat healthier or allow yourself junk food?   If the scale number is up from the day before, you might feel discouraged, depressed, and defeated!  Will that encourage you to exercise or just give up and eat whatever you want?  Although the scale can provide us with good information on how we are doing with our weight loss from week to week, it can be more harmful than helpful for many people.  Scale obsession may actually be sabotaging your weight loss.Challenge week 3 day 2


There are many different factors that can affect the number on the scale.  The obvious factors are how many calories you are eating versus how many calories you have burned with your daily physical activities and exercise.  Some others that you might not think about are how much sleep you are getting, excess salt intake (which can be common when eating out), changes in your hormones, constipation, or water retention.

Lack of sleep can result in weight gain. Think about it, when you do not get enough sleep you are tired, feel slower, and have less energy. That can lead to the consumption of comfort food such as a bag of potato chips or a candy bar (my comfort food).  The unhealthy comfort food or the soda you may be using to keep yourself awake, add up to excess empty calories.  When you aren’t getting adequate sleep,( experts recommend you get at least 7 1/2 hours in a day), your hormone levels in your body are out of whack.  Ghrelin, your “go” hormone, tells you when to eat.  When you are sleep deprived you have more ghrelin and less leptin, the hormone that tells you when to stop.  Getting adequate sleep and watching your salt intake can make a difference in the number on the scale.

How often should you step on the scale? I encourage my clients, especially when they are first starting an exercise program, to wait at least a month after starting. Once they get in the habit of exercise and nutrition, I recommend about every 2 weeks.  You should weight yourself the same time of day under similar circumstances, for example, first thing in the morning after you have used the bathroom.

I prefer using body measurements, body fat percentages, and paying attention to how your clothes are fitting to determine how you my clients are doing on their fitness and weight loss journeys.  These measurements can be easily duplicated and will decrease as you lose weight.  Measurements should be taken at the waist, hips, thighs, bust, and upper arm.  Contact me for more information on specifics on how to take your measurements.

Here is a great example of why measurements are a great way to measure your success.

Here is a great example of why measurements are a great way to measure your success.


Exercise and proper nutrition, which lead to weight loss, can have a dramatic effect on your quality of life. You will feel better physically and emotionally.  You will feel more confident and be happy.  If you would like me as your FREE fitness and nutrition coach, sign up for a FREE account at  and I will contact you.  The account gives you access to FREE information on exercise, nutrition, and a huge community for support on your journey.

Do you want to improve your financial, physical, and emotional health. Join my Beachbody Team!  Check out this webinar for more information on how to “Exercise and get paid for it” and enter the drawing for a chance to win a FREE Focus T 25 or P90X exercise program.