How Often Should You Weigh Yourself? Daily vs Weekly
By The Periscope Team · · 4 min read
If you're losing or maintaining weight and the scale doesn't upset you, weighing daily and watching the trend is well supported by research. Weekly weighing works too if you keep conditions identical. If weighing makes you anxious, or you have a history of disordered eating, weigh less often or not at all.
Key takeaways
- A 2015 review of 17 studies linked regular self-weighing to more weight loss, and not to depression or anxiety, in adults seeking weight loss treatment.
- A meta-analysis of randomized trials found no significant difference between programs that told people to weigh daily and those that said weekly.
- Among 9,768 smart-scale users, weight rose during breaks of 30 days or more, by about 0.6 kg in people of healthy weight and 1.4 kg in people with obesity.
- Negative effects of frequent weighing show up more in women and younger people, so it isn't the right habit for everyone.
- Daily weighing only helps if you read the trend; single readings swing by a pound or more for reasons unrelated to fat.
In this article
General information, not medical advice. If something about your weight worries you, talk to a doctor. How we write these articles
How often should you weigh yourself? For most adults trying to lose weight or keep it off, daily is the best-supported answer, as long as you look at the trend rather than each number and the scale doesn't wreck your mood. Weekly works too. Some people are better off not weighing at all.
The reason daily weighing works is that seven readings a week can be averaged, which strips out the water and food noise. That average, or a smoothed version of it, is your trend weight. If you already have a few weeks of numbers, you can work out your weekly average weight and see the direction for yourself.
What does the research say?
Regular weighing goes with better results, daily looks slightly better than less often, and long gaps tend to come with weight gain. Four bodies of evidence stand out.
Regular weighing and mood. A 2015 University of Pittsburgh team reviewed 17 longitudinal studies of adults seeking weight loss treatment. Regular self-weighing was linked to more weight loss and not to depression or anxiety. How often counted as "regular" varied widely between studies.
Every day versus most days. In a 6-month trial, 47 adults got a scale that sent readings to a website, plus weekly lessons. About half weighed every day; the rest averaged 5.4 days a week. The everyday group lost 6.1 kg (about 13 lb) more. People chose their own frequency, though, so the keenest may simply have weighed most.
Daily versus weekly advice. A meta-analysis of randomized trials found adding self-weighing to a behavioral program helped, by about 1.7 kg on average. But daily and weekly instructions performed about the same. Weighing with no other support had little evidence behind it.
Gaps. In a Finnish study of 40 people's weighing records, weight loss happened during stretches of daily weighing, and breaks over a month carried a risk of gain. A cohort of 9,768 smart-scale users followed for about three years showed the same thing at scale: weight went up during gaps of 30 days or more.
None of this proves the scale causes the results. People often stop weighing when things are going badly. Still, a month without weighing is often a sign that habits have slipped.
Daily vs weekly weighing: which should you choose?
Both work. Pick based on how you react to numbers.
| Daily | Weekly | |
|---|---|---|
| Evidence | Linked to more loss in several studies | No clear difference from daily in randomized trials |
| Noise | High for one reading, low once averaged | Each reading can be thrown off by salt, carbs or a weekend |
| What to watch | A 7-day average or trend line | Same weekday, same conditions, over several weeks |
| Spots a real change | Often within two weeks | Usually three or four weeks |
| Habit | Easy to attach to your morning | Easy to forget; one missed week is a two-week gap |
| Suits | People who like data and won't fixate | People who find daily numbers stressful |
If you go weekly, be strict about the day. Weight tends to peak on Sunday and Monday and fall during the week, so Monday one week and Friday the next can show a "loss" that's just the calendar.
How often should I weigh myself to lose weight?
Daily if you can read it calmly, otherwise once or twice a week on fixed days. When you're actively losing, more readings mean you'll see within a couple of weeks whether things are working, instead of waiting a month. Expect single mornings to jump by a pound or more; here's why your weight jumps day to day.
If you're on a GLP-1 medication such as semaglutide or tirzepatide, the same logic applies. We're not aware of studies on weighing frequency specific to these drugs, so follow whatever your prescriber asks you to track, and tell them about fast or unexpected changes in either direction.
Who shouldn't weigh themselves every day?
Frequent weighing isn't for everyone, and the evidence on harm is mixed. The reassuring studies mostly involved adults in weight loss programs. A broader review of 20 studies found negative links (lower self-esteem, worse body image, more unhealthy eating) showed up more in women and younger people. A 10-year study of nearly 1,900 young people found that as young women weighed more often, body satisfaction and self-esteem tended to fall.
Weigh less often, or stop, if:
- You have a current or past eating disorder.
- One number can ruin your day, or you keep re-weighing to check.
- You skip meals or over-exercise after a high reading.
- You're young and the scale is starting to run how you feel about yourself.
Clothes fit, strength, energy and photos all track progress without a scale. If weighing or food is causing you distress, the National Eating Disorders Association (US) and Beat (UK) offer support.
How do you weigh yourself consistently?
Keep everything you can control the same, so the only thing changing is you.
- Weigh first thing in the morning, after the bathroom and before eating or drinking. The best time to weigh yourself explains why.
- Wear the same thing each time, or nothing.
- Keep the scale in one spot on a hard floor; carpet and uneven tiles throw readings off.
- Step on once. Re-weighing until you like the number defeats the point.
- Jot down obvious context ("restaurant", "long run", "period") so odd days make sense later.
Reminders help the habit stick in the first few weeks. Periscope can remind you daily, every three days or weekly, counted from your last weigh-in.
Sources
- Zheng Y, et al. Self-weighing in weight management: a systematic literature review. Obesity. 2015. https://pubmed.ncbi.nlm.nih.gov/25521523/
- Steinberg DM, et al. Weighing every day matters: daily weighing improves weight loss and adoption of weight control behaviors. J Acad Nutr Diet. 2015. https://pmc.ncbi.nlm.nih.gov/articles/PMC4380831/
- Madigan CD, et al. Is self-weighing an effective tool for weight loss: a systematic literature review and meta-analysis. Int J Behav Nutr Phys Act. 2015. https://pubmed.ncbi.nlm.nih.gov/26293454/
- Helander EE, et al. Are breaks in daily self-weighing associated with weight gain? PLoS One. 2014. https://pubmed.ncbi.nlm.nih.gov/25397613/
- Vuorinen AL, et al. Frequency of self-weighing and weight change: cohort study with 10,000 smart scale users. J Med Internet Res. 2021. https://pubmed.ncbi.nlm.nih.gov/34075879/
- Orsama AL, et al. Weight rhythms: weight increases during weekends and decreases during weekdays. Obes Facts. 2014. https://pubmed.ncbi.nlm.nih.gov/24504358/
- Pacanowski CR, et al. Self-weighing: helpful or harmful for psychological well-being? A review of the literature. Curr Obes Rep. 2015. https://pubmed.ncbi.nlm.nih.gov/26627092/
- Pacanowski CR, et al. Self-weighing throughout adolescence and young adulthood: implications for well-being. J Nutr Educ Behav. 2015. https://pubmed.ncbi.nlm.nih.gov/26566095/
- National Eating Disorders Association. https://www.nationaleatingdisorders.org/
- Beat Eating Disorders. https://www.beateatingdisorders.org.uk/
Frequently asked questions
What's the best day of the week to weigh yourself?
Any day, as long as it's the same one every week. Weight tends to be highest on Sunday and Monday, so switching days can fake a gain or a loss.
Should I weigh myself more than once a day?
There's little point. Later readings include food, drink and the day's fluid shifts, so they mostly add noise. One morning reading is easier to compare.
Does weighing every day help you lose weight?
It's linked to better results in several studies, but the scale doesn't do the work. It helps by keeping you aware of what's happening so you can adjust early.
What if I miss a few days?
Nothing is lost. A trend line or weekly average handles gaps fine. What matters is not letting a few days turn into a month.
Track the trend, not the noise
Periscope is a free weight tracker for iPhone with a smoothed trend line, progress photos and widgets. Your weights and photos stay on your phone.
