Why I recommend my clients weigh in multiple times per week
Let's compare two scenarios: Daily vs Weekly weigh-ins (This data is real and from my most recent fat loss cycle)
Daily Weigh-ins
Plenty of fluctuations
A very visible downward trend on a weekly level
Normalizing having "high" and "low" days weekly
Total weight lost is ~4.7lbs
Sunday only Weigh-ins
Appears to have ZERO progress until week 6
May be discouraged from "trusting the process"
Total weight lost "appears" to be 0.7lbs
*Sunday's are the days my clients check-ins are due
A FEW Reasons Why the Scale Fluctuates
Increase
(Females) Menstrual cycle at ovulation and around your period can cause water rentention
Increase salt intake can cause water retention
Increased carbs from prior day (each additional carb retains 3-4g of water)
Intense workout from the day prior can increase water rentention
Decrease
Dehydration (via alcohol or lack of water)
Weighing in after morning 💩
Eating a smaller dinner/finishing your eating earlier than usual
4 BEST TIPS FOR GETTING THE BEST SCALE DATA
Weigh at the same time every morning, before eating / drinking
Scale should be on flat even surface (don't move it)
Wear the same "amount" of clothing (i.e. undies only, naked)
Try to consistently weigh either before/after morning
Tips on Handing Scale Anxiety
Invest in a bluetooth scale, tape over the display, and only look at it when you're ready
Look at week-to-week trends, not day-to-day
Take notes on what may have caused the fluctuation up or down, and view it as scientific experiment
Monitor biofeedback, circumference measurements and progress photos as equal-weighted progress measures
