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How To Properly Weigh Yourself On A Weight Scale

How often should you weigh yourself without going crazy?

On today’s episode of Live Lean TV, I’m sharing how to properly weigh yourself on a weight scale, without driving yourself crazy during your journey to lose weight.

Do you over analyze everything, including your weight loss progress?

If you’re going to use the weight scale to measure your weight loss or weight gain progress, you must use it correctly.

I talk about this all the time.

When used incorrectly, the weight scale often causes people more unnecessary stress than good.

Here’s an example:

You’re following an amazing workout program that is designed for your goals, your fitness level, and matching your requirements for access to equipment or just requiring your bodyweight.

Note: go take our free, 30 second Live Lean program selector quiz to discover the best program for you.

You’re also following the nutrition plan in the program to ensure you’re eating the right types of delicious food in the right quantities.

And you’re following the workout schedule to ensure you’re getting enough rest and sleep to properly recover.

You’re doing this right?

Now, what happens to your motivation and drive when you step on the scale and see the number hasn’t dropped, or you’ve actually gained “weight”?

And I use quotes around “weight” because many times, this weight is the good kind of weight.

Muscle is your friend when it comes to fat loss.

But that’s a whole other story.

I bet if this happened to you, you would freak out, throw your hands in the air, and say a few colorful 4-letter words.

Well, I’m here to help you with that.

You’re about to learn 4 super important tips on how to properly weigh yourself on the weight scale, while maintaining your sanity during your Live Lean journey.

Here are your weight scale tips to implement moving forward.

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4 tips on how to properly weigh yourself on a weight scale

1. Step onto the weight scale only one time per week:

You don’t need to check your weight anymore than once a week.

So pick one day per week to be your weigh in day.

I usually do it on Monday.

2. Ensure you step onto the weight scale at the same time of day every week:

Fluctuations in the number on the weight scale is totally normal depending on the time of the day.

Remember, there’s more to your bodyweight composition than just body fat.

Fluctuations in how your body holds on to water plays a big role in what the weight scale says.

The amount of water your body retains, can be affected by many things including the consumption of carbohydrates.

For every gram of carbohydrate you consume, your body can hold approximately 3 grams of water.

So if the weight on the scale goes up on a higher carb day, it does not necessarily mean this is added body fat or muscle.

It could just be stored water.

Also “backed up plumbing” (i.e. your poop) and food still in your stomach, can all add or take away a pound or two on the scale.

Keep it consistent.

I weigh myself first thing in the morning, after my poo, and before my first meal, on Monday every week.

3. Step onto the scale naked

Clothes and shoes can add a pound or two, so always weigh yourself commando.

Enjoy the freedom of being naked.

4. Ensure you use the same weight scale every week.

Different weight scales can often show different weights.

I used to weigh myself at home, then weigh myself at the gym, and the weight scale would be 3-4 pounds different.

I don’t know why, it’s just the way it is.

Now I only weigh myself at home.

I’ve been using the same digital body analyzer weight scale from Vanity Planet for over 2 years now.

I like it because it not only tracks your weight, but it also shows your body fat %, water weight, muscle mass, and bone mass.

This way you can at least measure your progress in tracking if you’re losing weight or building muscle.

You can get 60% off this Vanity Planet Digital Body Analyzer weight scale using coupon code: FITADVICE.

It’s that simple.

Implement these 4 tips on how to properly weigh yourself on a weight scale to help you measure your progress and keep your sanity during your journey to lose weight.

Bottom line

Don’t judge your success or failure based solely on the weight scale.

If you weigh yourself every day, you’re going to see fluctuations in your weight, especially when you do it at different times of the day, and when you’re wearing clothes.

So promise me, if you’re an overly analytical person, or are really at a tough time with your weight loss journey, you will not step on the weight scale every day!

Say and repeat this out loud 3 times.

Go ahead.

Say it out loud.

I’m waiting.


I know it’s tough, but focus on enjoying the journey.

Once you do, the destination will come when you’re ready.

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Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals!

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