How to Weigh Yourself Properly
Weighing yourself doesn’t seem like a hard thing to do. But the scale is a tricky device and you have to follow some rules to get a precise result. 5-Minute Crafts prepared a short guide on how to use scales properly to track your progress and consider factors that might cause weight fluctuations.
1. Come up with a schedule
You don’t need to weigh yourself every day — 1 time a week is enough. Your weight may change on a daily basis because of water fluctuations. This means you won’t be able to see a clear picture of your progress if you weigh yourself too often. Decide on your weighing schedule and stick to it.
2. Pick a time
Our body weight fluctuates during the day and it can be influenced by many factors, including the food we eat and our workout schedule. It’s better to hop on the scale first thing in the morning after you’ve emptied your bladder but before you take a shower. Since we usually don’t eat or drink during the night, our body has enough time to digest food by the morning.
3. Find the perfect spot for your scale
Place your scale on an even and hard surface. Don’t put it on carpet or a wooden floor because, this way, the device is likely to be calibrated poorly. A bathroom floor that is covered with tile may also not be the best option because you need to be sure that it’s flat enough.
Keep your scale in the same place and don’t change its location to get more accurate measurements.
4. Use the same equipment every day
Different sets of scales may vary in settings and be calibrated differently. So to get accurate information about your weight and be able to track your progress, try not to change the equipment you’re using. You need to be sure that the number of the scale changed because you lost or gained some weight and not because of the equipment.
5. Decide on your clothes
Since you need to eliminate all the factors that can possibly influence the number you see on the scale, there are 2 options:
- Weigh yourself without any clothes on.
- If you have to wear clothes, pick the outfit and try to wear it every time you weigh yourself, to avoid any fluctuations.
When it comes to shoes, read the instructions on your scale first. Some devices, like a scale that can calculate body fat index, require you to be barefoot. If there are no specific requirements and you decide to wear your shoes, make sure you put on the same pair every time.
6. Be mindful of your body position
Smoothly step on the scale and keep your feet flat on each side of the device without moving them too high or too low. Make sure you distribute your weight evenly between your feet. Keep your body straight and don’t lower your chest.
7. Track your progress
Consistency is the key and your goal is to understand in what direction you’re heading in terms of weight. You can keep a spreadsheet or use an app to track your progress. This way, it’ll be easier for you to stay motivated.
8. Consider other factors
Your body weight may be influenced by various factors. So keep in mind that:
- Women may feel bloated and retain water before the start of their menstrual cycle and during the first days of their menstrual flow.
- If you consumed a lot of salty products before weighing yourself, the number on the scale is likely to be higher since salt retains water in the body.
- If you noticed some weight loss right after working out, it’s likely you lost water weight.
- You should consider your body composition, especially if you train on a regular basis. Because in this case, you’re not only losing fat but growing muscle as well. And as a result, the number you see on the scale may not change dramatically or may even go up.