Why You Should Be Weighing - and Maybe When You Shouldn't

Why you should be weighing, and the 5 reasons why the scales might not be telling you the whole truth.

Who gets sad when they get on the scales?

Recently maybe hahah

But seriously, curious to know if it actually bothers you, or affects your day?

The thing is, I get it.

Thanks to Slimming World and Weight Watchers, there’s a powerful association with success and how heavy you are.

Cheers…...

However, the scales still do have their place.

Although the sad step is unlikely to reflect your main goal (how you look, how clothes fit, how you feel, performance are),

it’s still a simple measure to see progress being made.

If the goal is fitting in a dress then a drop in scale weight will still be fairly good indicator if you’re heading in the right direction.

We also know that if you measure your weight you’re more likely to see results (1).

However, we can’t solely use weight as a determinant for success or failure, rather just another piece of a data to help you get results.

Are you also using photos if your goal is to look better, making note of how your clothes fit, are you taking measurements of your waist/hips or performance when you’re training?

These too are going to help build a better picture of any progress being made.

You also must be aware of some of the reasons scale weight fluctuations, as it’s not always going to be fat gain/loss.

Glycogen (carbohydrates) is stored in the muscle alongside water. For every one part water, you store 2-3 parts water. Considering your glycogen storage can be in excess of 400g, then that can account for a LOT of water weight (2).
Resistance training also leads to increased intracellular hydration, so more water in your muscles. This will also effect scale weight (3)
Hydration - the more hydrated you are the heavier you will be
Gut residue - digestion rates. Why going to the toilet is always a good idea before your slimming world meet up...
Menstrual cycle - water retention and an increase in body water is a common symptom during the menstrual cycle. Sugar cravings and a reduction in energy expenditure can also lead to a fluctuation in weight.

OK so what can you do.

Take the number at face value - Use your weight as a metric of where you are now rather than a measurement of success or failure. Use it to help you move forward
Weigh often - Weighing yourself once per week can be skewed by the above factors, whereas weighing 3-5 times per week at the same time, builds a better pattern about how you’re getting on.
Use other metrics - Photos, body fat and circumferential measurements are just as important as weight, if not moreso when your goal is body comp