What We’ll Cover:

• Tips on how to set up a space to weigh yourself accurately 
• Additional factors that impact weight
• Why your journey is not just about weight loss

If you're keeping track of your weight, it's important to do it in a way that's accurate and fair to you. Your weight can go up and down every day for many reasons, like what you’ve eaten or how much water you’ve had. So, to get the best picture of your progress, try to follow the simple steps below.

Use a hard, flat surface: 

Put your scales on a flat, solid floor like wood or tile. Soft floors like carpet can make the numbers less accurate.

Weigh yourself in the morning: 

The best time to weigh yourself is first thing in the morning, after going to the toilet and before eating or drinking anything. This gives you the most consistent result because your body hasn’t been affected by meals, drinks, or movement yet.

Weigh yourself on the same day each week: 

Your weight can change from day to day. So instead of weighing yourself every day, choose one day a week to do it. Try to stick to the same day and time each week. This helps you spot real changes over time, not just daily ups and downs.

Use the same scales every time: 

Different scales can show slightly different numbers. For best results, use the same set of scales each time you weigh yourself.

Make sure your scales work properly: 

• Check that your scales are sitting flat on the floor.
• Make sure the batteries are working well. If your scale seems slow or gives odd readings, the batteries might need changing.
• If your scales have a reset or "zero" button, use it before you step on.

Weigh yourself with little or no clothing: 

Clothes and shoes can add extra weight. Try to weigh yourself with as little on as possible so your weight is more accurate.

Don’t worry about small changes: 

It’s normal for your weight to go up or down by a small amount - even within the same day. Things like eating salty food, drinking more water, or having a full stomach can all change your weight. This doesn’t mean you’ve gained fat.

For people who menstruate, you might notice changes around your period. This is common and linked to the fluid your body holds during that time.

Another example is after exercise, your muscles might be temporarily inflamed. As your body heals and recovers from this, it may hold on to a little extra water, which may influence your body weight. 

Look at the big picture: 

The number on the scale is just one part of your health journey. It doesn’t tell the whole story, and it does not define who you are. Other signs of progress, or non-scale victories, can include:

• Clothes feel more comfortable
• More energy during the day
• Better sleep
• Feeling stronger or more active

Try to focus on how you feel, not just what the scale says.

Remember: Everyone's journey is different. Be kind to yourself, and take things one step at a time. You're doing something great for your health - and that matters.

Summary:

Weighing yourself correctly is about consistency, context, and not being thrown by normal fluctuations. It’s normal for body weight to fluctuate by 0.5-2 kg (or more) throughout the day and week due to hydration, hormones, digestion, and other factors. 

Focus on trends over time, not day-to-day numbers. Use the scale as one tool among many to support your goals, and remember: progress isn’t always linear - and that’s okay.