Last Updated on July 28, 2019

Have you ever worked out and stuck to your diet like a champion… only to step on the scale and see the the number went up?  It’s a real kick in the crotch isn’t it?

For many of us the scale is a source of self-loathing and stress, but it really shouldn’t be.  Instead, try to think of the scale like a compass — a tool to use to make sure you’re on track and headed in the right direction.

The scale tells you what’s going on with your body, so you can effectively modify your routine so you can continue making progress towards your goal.  It’s just a tool — no more and no less.

As with all tools, it helps to make sure you’re using it right.  I find that so many people are dead wrong in the way they weigh themselves, causing unnecessary frustration, insecurity and self-doubt.  Before you throw another post-weigh in pity party or give up on your weight loss journey.

That’s what today’s episode of CCtv is all about.  I want to empower you to make sure you know how to weigh yourself right.

I’ll explain how to weigh yourself accurately, to avoid unnecessary frustrating fluctuations in your weight that aren’t a true representation of your progress.  I think you’ll find these tips helpful to use the scale as a tool on your weight loss journey, instead of torture.

If you step on the scale and see a number that’s all wrong… before you panic watch this.


Your weight fluctuates all day, every day, for a number of different reasons.  It’s completely possible to gain 10+ pounds in a 24 hour period.  Not only does your weight change every day, it also changes at different times through a single day.  This is because of body fluid fluctuations – you might be retaining water from too much sodium consumption, or you may not have gone to the bathroom yet (gross, but true).

How to Weigh yourself accurately

All of these things affect your weight.  Accept it.  Don’t freak out or let them discourage you from eating healthy and exercise.  Instead, it’s better to weigh yourself accurately to avoid them altogether.

Conventional wisdom says to weigh yourself once a week, if you’re trying to lose weight. Yet it might be time to rethink that advice. New research suggests that weighing every day as part of an overall healthy lifestyle may be more effective.

Jessica LaRose, PhD, an assistant professor of social and behavioral health at VCU School of Medicine, headed up a recent study(link is external) of the effects of daily weighing during weight loss. The study included 178 overweight or obese adults, who were randomly assigned to one of two reduced-calorie diets. Both groups aimed for at least 200 minutes per week of moderate physical activity. Plus, both groups were asked to get on the scale at home every day.

Over the 18-month study, some people were more diligent about daily weighing than others. Those who weighed every day lost more weight, on average, than those who didn’t.

One concern in the past has been that getting on the scale so often might lead to unhealthy obsessing over weight. The study offered some reassurance on that count. Researchers found no evidence of an increase in disordered eating among those who checked their weight daily.

I personally found that weighing myself daily helped desensitized me to weigh-in freak-outs.  Instead of freaking out, it actually helped me stay focused and committed to my diet and exercise routine… it also helped me realize that just because the number went up, didn’t mean I failed or that I gained fat.  I also realized just how sensitive I was to certain foods, and how they affected my body.

You may disagree completely.  That’s okay!  If you don’t think a daily weigh-in is right for you then don’t do it.  I’d love to hear what you think about this post.  If you think it could help someone you know, please share it.

Your Coach and Biggest Cheerleader




**FULL DISCLOSURE** these tips are a part of a bigger puzzle.  It’s going to be a lot harder to get the scale to drop and stay down if you have hormone imbalances, toxic buildup, or metabolic dysfunction working against you.  If you’ve been struggling to lose weight – even though you’re doing ‘everything right’ you may have something bigger going on.  Your gut health directly impacts your brain and normal hormone function… so if you have something going on in your gut, you may have hormone imbalances and metabolic dysfunction working against you. I developed a free metabolic analysis that will let you know if you have any metabolic issues going on.  After you get your analysis I’ll explain what your body type is, what’s going on with you, then I’ll suggest a plan that will help you start fixing it.  If you’re ready to rock, get started by filling out a profile here.

How to weigh yourself