How Often Should You Weigh Yourself? Who Benefits Most From Daily Weigh-Ins

Weight tracking is a common approach to weight management. And consistent weigh-ins have been associated with sustaining weight loss — which sounds promising. But who benefits most from daily weight checks? Are there times it could do more harm than good? Here we’ll review who should weigh themselves regularly, and who might want to step off the scale. Let’s break it down.

Should you weigh yourself every day?

Like many health topics, it’s complicated. It depends on a combination of things including: 

• Your personal goals

• Any chronic or acute health conditions you might have

• Your relationship with food

• Your relationship with your weight

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Before diving into the research, remember that weighing yourself can be helpful data to support your health. But for some, it’s more complex. Societal pressure to conform to traditional beauty standards and “the thin ideal” can come with complex baggage and emotions that ultimately tie into your self-worth. 

In the long term, it’s best for anyone considering regular weigh-ins to consider the pros and cons of frequently tracking their weight. Consider how it impacts your mental health as well as your overall health.

With that quick disclaimer in mind, who are regular weigh-ins a net positive for? Let’s look at a few health conditions and circumstances where regular weigh-ins can be beneficial. 

Weight loss and maintenance

When it comes to weight management, much of the research supports daily weigh-ins. This makes sense because weight tracking is a form of self-monitoring that some find motivational — especially when trying to change their weight. The faster you catch small fluctuations on the scale, the easier it is to self-correct.

One study found that men and women who weighed themselves daily were more likely to practice weight control behaviors compared to those who weighed in less frequently. 

One review of the literature looked at the impact of weighing in on weight management over a 16-year period. Researchers found that more frequent weigh-ins were linked to improved weight management over time. But those who monitored their weight also took part in a large variety of other health-promoting behaviors, which may have contributed to the results seen.

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A more recent study including 10,000 participants concluded that even in an uncontrolled, “free-living” environment, where there was no structured weight management program to follow, those who weighed in an average of 2.8 times per week managed their weight more effectively than those who weighed themselves less often.

Kidney disease

If you have kidney disease, there are special considerations to think about when it comes to your weight. Sudden weight gain might mean your body is holding on to more fluids. This can happen if your kidneys function is getting worse. Weight changes don’t necessarily mean an increase in body fat.

To start, it’s important to find your average weight without excess fluids first. This is also referred to as your “dry weight.” Then, it’s recommended to track your weight daily. If you notice a sudden increase in weight — more than a few pounds between dialysis treatments — contact your specialist right away.

Heart disease or heart failure 

If you have heart disease or heart failure, the American Heart Association recommends you track weight daily and look out for sudden changes.

Heart failure can cause your body to hold on to more fluids because your heart has a harder time pumping blood through your body. Fluids can build up and lead to swelling in your legs and feet. Sometimes the earliest sign of water retention is seen on the scale. Weighing in daily helps you stay on top of your symptoms. If your weight changes by more than 2 lbs to 3 lbs in a 24-hour period, or 5 lbs in a week, you’ll want to contact your healthcare team.

Diabetes

Weighing in regularly may also be helpful for other conditions like diabetes and insulin resistance. Frequent weigh-ins may help in both the prevention and management of these conditions. 

One study found that over the course of a year, folks who weighed themselves five to seven times per week were less likely to develop Type 2 diabetes. 

Another study looking at individuals who already had a diagnosis of Type 2 diabetes found that those who tracked their weight digitally were more likely to have better control over their blood sugar.

Are there risks to daily weigh-ins?

While there are some obvious benefits of regular weigh-ins, there are risks for certain individuals that shouldn’t be ignored.

If you have a history of disordered eating or a diagnosed eating disorder, regular weigh-ins might be more harmful than helpful. Some studies have found that people who weighed themselves more often reported that it had a negative effect on mood. This was especially true for people with symptoms of disordered eating. Meticulous self-monitoring might lead to increased obsessive thoughts about body weight and shape for people who are at risk for an eating disorder. 

For some people — especially those who aren’t trying to manage their weight — daily weigh-ins have been linked to increased risk of poor self-esteem and negative body image. The research isn’t consistent, though. So, if you have no medical conditions and you’re not trying to manage your weight, the decision to weigh yourself daily comes down to personal preference.

When are daily weigh-ins a sign of disordered eating?

While weighing yourself can give you data and insight into one aspect of your overall health, it shouldn’t be the only measure. Tracking weight fluctuations can become addictive for some people. A preoccupation with weight loss that leads to intentional or unintentional restriction can be a sign of disordered eating.

Your daily weigh-ins might be a sign of disordered eating if you:

• Find yourself preoccupied with your weight

• Notice your morning weigh-in makes or breaks the rest of your day 

• Feel anxiety about getting on the scale

• Start having symptoms of disordered eating — like making yourself throw up, using laxatives, overly restricting calories, or exercising a lot. 

If you experience any of these symptoms, you might want to consider reducing or cutting out weigh-ins entirely. If you’re asked to weigh in at a medical appointment with a health professional, you can always request to step on the scale backwards to avoid getting caught up in the number.

Tracking healthy habits instead of weight

So, if weighing in daily isn’t helpful for everyone, what can you do? Thankfully, there are productive ways to promote a comfortable weight without actually fixating on the number on the scale.

Research shows that the more you track something — whether it’s weight or something habit-based like activity, water, or fruit intake — the more likely you are to successfully achieve your goal. 

One study found that app-based habit tracking significantly improved motivation to achieve health-promoting goals. So if tracking weight daily doesn’t feel right for you, consider tracking healthy habits — like how many steps you take or how many veggies you eat each day. 

Whether you track weight, habits, or both, it’s important to remember that weight is only one aspect of your health. Weight alone shouldn’t be overly emphasized as it can fluctuate for reasons beyond simply fat loss and gain.

How much can weight fluctuate from day to day?

A healthy individual may see changes up to around 5 lbs on any given day. Some days it may be more or less depending on several factors. Weight can fluctuate for a variety of reasons, including:

• Hydration status: Weighing yourself hydrated versus dehydrated can lead to two very different numbers. If you see a drop in weight after a workout, hydrate immediately.

• Constipation: The average stool weighs between a quarter to half of a pound. If you haven’t had a bowel movement in a few days or you’re experiencing constipation, it can be even higher. 

• Salt intake: Having too much sodium in your diet can lead to fluid retention and bloating. Aim to consume around 2,300 mg per day. 

• Alcohol intake: Alcohol leads to dehydration, so make sure to stay hydrated while drinking.

• Menstrual cycle: If you menstruate, right before and during menstruation can be peak times for water retention.

• Medications: Certain medications like antidepressants, steroids, hormonal birth control, and others can affect how much fluid your body holds on to. 

• Chronic conditions: Underlying health conditions like heart disease and kidney disease can impact fluid retention.

When is the best time to weigh yourself for an accurate weight?

For most people, the best time to weigh yourself is in the morning after you empty your bladder and bowels. Ideally, you would be wearing the same clothing — or weighing yourself naked — so that your weight isn’t affected by changes in your clothes. 

The most important part of accurately weighing yourself is to weigh yourself at a consistent time of day. For some people, this might be just before bed or after they’ve had their morning coffee. As long as it’s consistent, you should be able to use that number to track your weight. 

Otherwise, if you weigh yourself at different times of the day, you might see increases or decreases that don’t mean much. For example, if you weigh yourself one day after chugging a supersize bottle of water and then weigh yourself the next day after a long, hot run, you might see a significant dip on the scale temporarily due to fluid loss.

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Written by:

Katie Horrell, MS, RDN, CPT

Katie Horrell, MS, RDN, CPT, is a passionate dietitian nutritionist and personal trainer with more than 6 years of expertise in telehealth, health coaching, and online education. Specializing in polycystic ovary syndrome (PCOS), insulin resistance, and mindful eating, she guides people through struggles with their eating and exercise habits with empathy and compassion, and an emphasis on a healthy and sustainable relationship with food.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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