5 Things To Know Before You Weigh Yourself

Here are 5 critical things to know if you ask yourself, “why does my weight go up and down.” You’ll spend less time freaking out if you know these things before you weigh yourself.

“Whaat? I was 2 pounds lighter yesterday! What the heck did I eat that made me gain weight overnight?”

Woah! Not so fast. I hear that panic. I’ve been there too. What weight-conscious person hasn’t been there one or two or a hundred times?

Don’t go blaming yourself. Or last night’s meatloaf and mashed potatoes. You did not put down 2 pounds of body fat since yesterday.

So why is the scale up? And why do I say don’t panic?

The shock of the scale can send a shot of adrenaline. Weight fluctuations have you asking “why does my weight go up and down?” © Can Stock Photo / zdenkamicka

What to know before you weigh yourself

5 reasons you see weight fluctuations

1. You’ve been less attentive to your eating plan. The most obvious reason your weight is up is you ate too much. But the obvious answer isn’t always the right answer. If your weight is up a pound or two overnight, it’s not from chowing down too much. Most likely, you’re seeing a normal weight fluctuation.
2. Your sodium intake is up. I never weigh myself after a day of salty food. The number on the scale is as bloated as I am. By the way, restaurant food is almost always saltier than home cooking. Extra sodium makes your body temporarily hold more fluid, and that shows up as extra weight. Again, normal weight fluctuations.
3. Your carb intake is up. Whether you enjoy extra fruit, brown rice or an ice cream sundae, extra carbs fill the liver and muscles with glycogen. And glycogen loves to hold water!
4. You haven’t had a bowel movement. No explanation necessary.
5. Your hormones shift. A woman can expect to see a couple of pounds of fluid changes because of her menstrual cycle.

Wondering about exercise and weight loss? Here’s what you need to know.

Should you weigh yourself?

Yes: If the number on your scale – whatever that number is – offers information and feedback to your weight control efforts, weighing yourself is helpful. But if the number judges you or dictates your mood, don’t weigh yourself. No bathroom scale knows piddly about your worthiness, character or the type of day you’ll have. If you can’t yet prevent the scale from passing judgment, throw your scale out or hide it under the bed.

Should you weigh yourself – ever?

Did brushing your teeth make you lose weight?

Imagine stepping on the scale before you brush your teeth in the morning and again after brushing your teeth. Woah! How did you lose weight in less than 3 minutes? You step off the scale and on again.

Please, please say it’s true! Let teeth brushing be the magic weight-loss serum I’ve been looking for!

Sorry. No.

Be sure your scale is worthy of you. To check your scale’s reliability, stand on it three times within a 1 -minute period. Your scale is reliable enough if it gives the same number within a pound or so with each of the three checks. If your scale flashes 155, 159 and 153, for example, it’s unreliable. Get rid of it. Either purchase a more reliable scale or plan to weigh yourself only at the gym or the doctor’s office. Your scale should not be the reason you scratch your head asking, “why does my weight go up and down?”

Sometimes changes in your weight don’t reflect body fat.

When and how often should you weigh yourself?

• Weigh yourself often to maintain your previous weight loss. Catch small gains before they become unmanageable. Research suggests weighing yourself daily or a few times per week can help you keep lost pounds lost.
• Check your weight once or twice weekly for feedback on your current weight loss efforts. Adjust your eating plan if the scale moves too quickly or slowly.
• Don’t weigh yourself at all if it causes you anxiety or poor self-esteem. Work with a therapist to cultivate a less prickly relationship with your scale.
• Weigh yourself the same time of day, preferably in the morning before eating or drinking and after using the restroom.

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