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On the Scales

Step 2

Weigh yourself daily

Tracking your weight is probably the most important metric for measuring your weight loss success.  This will help you understand how different types and amounts of food impact your weight.

Low Calorie Salad

You want to focus on your 7 day weight trend - not day to day fluctuations.

Try to weigh yourself at the same time each day and in the same state. 


A good practice is to weigh yourself immediately after you wake up, and before you have put on clothes, gone to the bathroom or had breakfast


Why does my weight fluctuate?

  • Carb intake: for each gram of carb consumed, you retain 2 to 3 grams of water.  So if you have a heavy carb day, then it is likely the scale is up from water retention not fat.

  • Slow digestion: food may not be completely digested and processed from earlier meals, resulting in more food in your gut and a higher number of the scale.

  • Exercise: heavy training can cause inflammation in the body.  Higher levels of inflammation means higher levels of water retention and thus, higher numbers on the scale.

  • Sodium: Eating foods high in sodium also cause the body to retain water, increasing your weight.

  • Hormones: stress, cycles and illness all impact your hormonal functioning which in turn can cause inflammation and changes to your water retention.  

Back to Overview

Next up:
Step 3. Start A Food Diary

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