How Often Should You Weigh Yourself? The Truth About Daily Weigh-Ins

Weight tracking is a common approach to weight management. And consistent weigh-ins have been associated with sustained weight loss — which sounds promising. But how often should you weigh yourself? Daily weight checks are unnecessary for most people. And what’s more, this practice 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 questions, how often you should weigh yourself is very individual. 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

Before diving into the research, remember that weighing yourself can be helpful data to support your health goals. But, for some, it’s more complex. Societal pressure to achieve the “thin ideal” can come with complex baggage and emotions. As you read through this article, remember that your weight doesn’t determine your health or your self-worth.

In the long term, it’s best for anyone thinking about 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.

How and when to weigh yourself

No matter how often you decide to weigh yourself, the following tips can help provide some guidelines.

1. You don’t need to weight yourself every day

At first, it may be tempting to weigh yourself daily for motivation and accountability. But most people don’t benefit from weighing themselves this often. Daily weigh-ins may be beneficial in the very short term if it feels truly motivating — and if you’re a data-driven person who views your weight objectively. But it can be hard to not have an emotional response to the number on the scale. And it can derail you if you see the scale go in the opposite direction of your goals. 

For most people, weekly weigh-ins are more responsible. These still keep you accountable and aware of where your weight is trending. It gives you a sense of your weight, without needing to obsess over every small fluctuation. 

2. Weigh yourself in the morning

Morning weigh-ins help you stay consistent with tracking. Not only do they help create a routine with weighing (such as checking in every Sunday morning), but you also avoid other variables that can affect weight during the day and after you eat, drink, or exercise.

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3. Weigh yourself the same way each time

Another way to more accurately track your weight is to weigh yourself the same way each time. It doesn’t matter whether you weigh yourself with shoes, clothes, or jewelry on. What matters is weighing yourself in a consistent way each time. So, choose your preference and stick to it. This also goes for where you weigh yourself. Try to use one main scale if possible (for example, your home scale or the scale at the gym). If you have to change it up from time to time, just remember scales can vary based on how they’re calibrated. 

4. Remember that plateaus and fluctuations are normal

Weight loss isn’t a linear process. It’s normal to lose weight one week, and then nothing the following week. This isn’t a sign of failure; it’s the body’s natural response to weight loss. It’s your body’s job to hold onto weight for survival, so trust that it’s just trying to take good care of you. 

Even if your goal is to maintain and not lose weight, it’s completely normal to fluctuate between a few pounds. Weight isn’t stagnant because weight is more than just the measure of our fat mass. It’s also our bones, muscles, fluids, and waste. Don’t let a single measure discourage you from focusing on other big-picture aspects of your overall health — like eating a balanced diet and moving your body in a way that feels good to you.

Who benefits from daily weigh-ins?

Most people don’t need daily weigh-ins. But there are a few health conditions and circumstances where it can be beneficial. 

Weight maintenance

When it comes to weight management, some 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. One study found that adults who weighed themselves daily were more likely to practice weight control behaviors compared to those who weighed in less frequently. 

A 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.

Another study included 10,000 participants 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 kidney function has decreased. Weight changes don’t necessarily mean an increase in body fat.

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

Heart disease or heart failure 

If you have 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 condition and monitor your fluid status. If your weight changes by more than 2 lbs to 3 lbs in a 24-hour period, or 5 lbs in a week, 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?

Though there are some benefits of regular weigh-ins, there are also some risks for certain individuals to know about.

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. Daily weigh-ins have also been linked to increased risk of poor self-esteem and negative body image. So, self-monitoring might lead to negative or obsessive thoughts about body weight and shape for some people. 

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 weight has a significant impact on your mood throughout the 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, consider reducing or cutting out weigh-ins entirely, and reach out to a healthcare professional for support. 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 make sure you’re at a healthy 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, since 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. 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.

• 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. 

• 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.

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Written by:

Katie Horrell, MS, RDN, CPT

Katie Horrell, MS, RDN, CPT, is a dietitian, nutritionist, and personal trainer with more than 6 years of expertise in health coaching. She specializes in polycystic ovary syndrome (PCOS), insulin resistance, and mindful eating.

Edited by:

Katie E. Golden, MD

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

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