When is the Best Time to Weigh Weight? Here's the Explanation

Illustration weighing body weight (Photo: Freepik/jcomp)

JAKARTA - Trying to lose weight is not just about numbers on the scales, but also about living a healthier lifestyle, such as eating nutritious foods and regularly doing physical activities at least five days a week.

If the numbers on the scales are still important to you or need a little extra motivation, monitoring your weight can be a tool that helps your healthy life journey. Then, how do you do it properly?

Nutritionist Maxine Smith says the key is consistency. This may be the most important factor in managing weight.

Smith explains how you can use the scales according to personal goals, as well as other habit changes that can give better results in the long run.

"The best time to weigh yourself is in the morning, after going to the toilet, but before eating or drinking anything," said Smith, quoted from the Cleveland Clinic website.

The reason is that your body has had enough time to digest the food and drinks from the previous day while sleeping. When weighing, you should use as little clothing as possible or wear the same type of clothing every time you weigh.

Several studies show that weighing regularly can help with more significant weight changes. Some choose once a week, some every day. It all comes back to your preferences, the important thing is to be consistent.

A 2019 study showed that weighing yourself every day can help you lose more weight than those who rarely weigh themselves. Meanwhile, a 2021 study found that using digital tools (such as a smartwatch or fitness app) is more effective than manually recording.

If you are consistent, the chances of improving your diet and activity are greater. This is also because you are more responsible for your routine. Weighing regularly is like having a weekly budget. If you are overweight, you should fix it immediately.

Tips about frequency

- If you weigh every day, do it at the same time and conditions.

- If once a week, you should choose the same day every week (for example, always Wednesday).

- Avoid comparing days with different routines, such as Monday vs. Friday, because eating patterns and activity can be very different, especially after the weekend.

Important things to understand

Not everyone is comfortable seeing numbers on the scale too often.

The problem that often occurs is that the weight is not understood daily, does not see the long-term picture, and is not consistent in recording. Keep in mind, body weight is not only influenced by fat, but also muscle mass and body fluids.

For example, when you start exercising, your weight can go up because your muscle mass increases and that's a good thing. In addition, weight can also be influenced by salt or carbohydrate consumption, drugs, and fluid retention.

Up and down about 0.5-1 kg in a day is normal. If you have a history of eating disorders or feel anxious about the scales, you should consult a professional.

Some suggest Wednesday because it's in the middle of the week. But according to Smith, you don't have to be stuck on a certain day. Many people actually choose Friday because their routines for the week tend to be more consistent and easier to evaluate before the weekend.

If your weight suddenly goes up, it is usually caused by water retention, for example by eating high-salt foods, drinking alcohol, long trips (including on airplanes), PMS or menstrual cycles, and constipation. If fluid retention occurs without a clear cause, you should consult a doctor.

How to weigh it right

- Weigh in the morning

- Use minimal or the same clothes every time

- Place the scales on a hard floor (not carpet)

- Stand up straight and balanced with both feet

- Preferably without footwear

Weight is just one small part of overall health. Other measures of success include a healthier diet, the mental and physical benefits of exercise, a fitter body, increased energy, and clothes that fit better. Sometimes the best changes are not even visible on the scales.