Weight: More than the Number on the Scale
Optimal weight is unique to each individual. There are a several factors to consider when understanding weight, such as genetic predisposition, race or ethnicity, age, gender, body build, behavioral environment, medical conditions, cultural and socioeconomic influences. All can affect your weight.
Should I Weigh Myself?
Scale weight is useful in recognizing a data point and noticing downward or upward trends over time, which helps with management. Having a reliable scale and being consistent with your weighing habits will help accurately portray your weight. For accuracy, use the same scale every time you weigh yourself, if possible.
How Often Should I Weigh Myself?
Weigh yourself once a week at the same day and time, usually the morning prior to activity and before eating or drinking is recommended.
For athletes, weighing yourself before and after workouts will determine sweat loss and replacement of fluids to ensure adequate hydration and recovery.
What Should I Wear to Weigh Myself?
Wear minimal clothing or nude for the most accurate reading. Depending on the clothing and shoes it can add several pounds of weight.
How Much Does Weight Fluctuate?
It is best to use a weight range instead of a single number for weight goals due to natural day-to-day fluctuations in body weight. Weight fluctuates all the time for everyone and can be as much as a 5-10 lb. difference in a day. Fluctuations can result from fluid and food consumption, fluid loss, lack of sleep, hormonal changes like stress, and an increase in muscle mass. The biggest contributor to fluctuations in weight is water weight.
How Much is Water Weight?
On average, the adult human body is 60% water, and therefore, water has to be consumed for the body to function and survive, which is known as water weight. The amount of water that should be consumed depends on your age, sex, weight and body composition. Additional factors that can affect fluid needs are your sweat rate, physical activity, medical conditions and environmental conditions such as climate, altitude, traveling, illnesses and surgeries. Drinking excess amounts of fluids and what you eat can cause retention of a few extra pounds of water weight. Foods that retain water are carbohydrates and sodium, which consuming high amounts can cause excess water retention. To avoid excess water weight, adhere to the average fluid recommendations of 11.5 cups of fluid a day for women and 15.5 cups of fluid a day for men, limit sodium intake to less than 2,300 mg per day and consume 45-65% of your total daily calories from carbohydrates. Fluid, sodium and carbohydrates needs vary and are generally higher for athletes.
What if My Weight on the Scale Isn’t Moving but My Clothes Fit Looser?
While your weight may stay the same, your body composition could be changing. Body composition determines the amount of fat mass and lean mass an individual has and a more effective and accurate way to determine a healthy or unhealthy body weight.
If your clothes fit better, your energy levels, mood and sleep have improved, and you’ve been working on healthier habits like eating a balanced diet and exercising those are just as important of an indicator for your health as weight.
Remember there are several complexities to consider when understanding weight. Weight is not just determined by the amount of energy you take in (calories consumed) and the energy you burn (calorie burned). Nor does the scale tell the whole story. Consider scale weight along with body composition, lifestyle habits such as diet and physical activity, hydration status, mood and energy and blood work to help understand your body and establish health and weight goals.