Can You Rely on a Scale to Track Your Weight Loss?


Weight loss can be challenging, especially when you have a significant amount of weight to lose, or your weight continues to fluctuate.

Weight fluctuation can be frustrating when you are putting in your best efforts and expect to see results. After checking your phone in the morning, you then step on the bathroom scale to check your weight first thing in the morning. If you see a drop in your weight, you’re the happiest person in the world. However, an increase in your weight can be very discouraging.

Before you get demotivated, it’s important to remember that you cannot rely solely on a number on the scale to indicate improvement in your weight loss journey.

When asked how weight relates to progress in the beginning of the weight loss process, Dr. Dirk Johns, weight loss professional in Massachusetts and the owner of New England Fat Loss Centers across MA, said the following:

The Theory of Weight Fluctuation

“If you are habitually checking your weight, don’t worry if the number staring back at you fluctuates slightly.”

The number on your scale does give you a sense of your progress on a daily basis. There are tons of factors that can cause fluctuations during your weight loss. For example, hydration, metabolism, clothing, sodium intake, and even the time of day can affect the number on your scale. When you start your weight loss with exercise, weight fluctuation is normal due to the new stress Muscle weighs more than fat, so if you’re exercising, the newly formed muscle mass can cause your weight to stay the same or even increase.

Why Shouldn’t You Rely on a Scale?

Stepping on the scale once a week is good for keeping yourself on the right track. However, relying solely on the scale can cause you to lose sight of other ways your body is changing. You might be making progress towards your weight loss goal, however, it’s not reflected on the scale. Muscle weighs more than fat, so if you are gaining muscle mass, it can cause your weight to stay the same or increase. Although your weight might be fluctuating, you can see in the mirror that you’re becoming more toned. Remember, the scale is calibrated and. will only show numbers, not the other forms of progress.

What is the Best Way to Track Your Weight Loss?

Along with weighing yourself, measurements are also a great way to document your weight loss progress. Measuring yourself will show results of your hard work that the scale cannot. When you are gaining muscle and becoming leaner, this will be reflected in measurements and not on the scale. Always remember to use the same measuring tape in the same places every time for the most accurate measurements. Measuring tape, if used properly, can give you the most accurate assessment of your overall weight gain and loss. Dr. Dirk Johns recommends remembering the “W.H.A.T” measurement technique: measuring your waist, hips, arms, and thighs every two weeks.

Key Takeaways
When all is said and done, consulting a weight loss professional makes tracking your weight loss simpler and keeps you on track. According to Dr. Dirk Johns, it’s all about adopting a healthy lifestyle.  In order to maintain a healthy weight.

Dr. Dirk Johns
Dr. Dirk Johns
Dr. Dirk Johns is a weight loss professional in Massachusetts. He has 20 years of clinical and weight loss expertise. He graduated from the Logan University of Chiropractic in St. Louis, MO, in 1995 and is also a registered nurse with a fellowship from the International Academy of Medical Acupuncture. He now works full-time helping people lose weight effectively and aiding them toward their desired weight loss goal.
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