How to Monitor Weight Loss

How To Monitor Weight Loss

If your goal is weight loss, you NEED to monitor your weight on a regular basis.

Think monitoring your weight like driving a car: you have a destination and you want to make sure you get there in sufficient time with as little upset as possible.

Monitoring your progress will allow you to see how your body is responding to your training and nutrition.

However, keep in mind your weight can fluctuate on a daily to weekly basis, especially in females. Factors such as; high stress levels, hormonal changes, lack of sleep, eating foods high is sodium and or carbohydrates, food allergies, not drinking enough water etc can all impact your weight on the scale. And therefore, I don’t recommend only taking your weight once per week.

I also don’t advise taking your weight daily, as I feel this is way too excessive and can play mind games on most people.

Instead I recommend weighing yourself on a regular basis of at least 2-3 times per week (Mon, Wed, Fri) and calculating an average of your three scale readings and using that number to determine your progress.

The most optimal time to weight in is first thing in the morning, once you have been to the toilet, on an empty stomach, wearing minimum clothing, with scales positioned on a solid even surface.

The table below can be used to determine your progress based on your average weight loss for the week.

Progress Weight
Poor <0.5lb P/W
Average 0.5lb P/W
Good 1.0lb P/W
Excellent >1.0lb P/W

If you are progressing well, this will help motivate you to work harder to achieve your fitness goals. If on the other hand there is little to no progress or you have reached a plateau and you have stayed at the same weight for 2-3 weeks, carefully monitoring your progress will allow you to make strategic dietary and training interventions to help you progress further.

It’s important to remember the number on the scale only tells part of the fat loss story and other methods of monitoring progress, such as fortnightly girth measurements and monthly progress pictures are essential.