How to weigh
It may seem like a simple thing but small differences in how you weigh yourself can lead to inaccurate recordings. Weigh yourself once per week in the morning, before you eat or drink anything, after you go to the toilet with little or no clothes, and before a shower to avoid wet hair. If you can’t do that, try to weigh yourself at the same time each week to try and minimise inconsistencies as much as possible.
Take an average – weight does fluctuate, so each weigh in is only an estimate. Try to average your weight over a few weeks or even over the month.
How you stand on the scales also makes a difference. First make sure you are standing on reliable scales. Have the scales on a hard surface, not carpet or uneven ground. Stand up straight looking forward – if you have to move your body to see the number on the scales then it’s important to have a digital set that will record the weight until you get off the scales in order to get an accurate reading.
When not to weigh
The following will often give an irregularly high reading:
- You are female and your period is due.
- You have cheated your diet – don’t punish yourself, get back on track and see your progress in a few days time.
- You are constipated. Make sure you are consuming the right amount of water, vegetables and take a fibre supplement if required.
- You have added extra salt or salty condiments in your diet – salt can make people retain fluid and may give you a higher reading.
- You are starting to rely too much on your weight as feedback, as this may be turning into a negative habit.
Don’t for get to record other measurements
It’s a great idea to to take other records of your progress such as a photographs (full front and side images) when you start the programme, during the programme and when you’ve reached your target weight. Sometimes you don’t feel like you’ve lost weight but you will be able to see it in the photos.
Take weekly waist, arm, thigh and hip measurements too as when you feel like you’ve not had great week on the scales you will be able to see progress here too.