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How to Keep Track of Daily Weight

Daily weigh-ins are essential for being mindful of your weight and eventually understanding how your body loses and gains pounds. Health and weight experts say that frequent weigh-ins correlate with more successful weight loss. Using the scale as part of a healthy weight loss regimen also allows you to take control of your eating habits, lifestyle and body image, among other positives.

Things You'll Need

  • Digital or analog scale
  • Notebook
  • Computer with Excel (optional)
  • Online food and exercise tracking journal (optional)
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Instructions

  1. Preparation for Daily Weighing

    • 1

      Purchase or find a digital or analog scale that is in good working order. Familiarize yourself with digital readouts or manually zero your analog scale. Use the same scale every time you take your weight.

    • 2

      Create a plan for daily weighing. Weigh yourself when your body is at its lowest weight for the day, and stick with that time. The morning is optimal; at that point it should have been hours since you last ate. Try weighing daily for at least a month.

    • 3

      Organize your weight information. Draw rows and columns in a notebook or create a table on your computer in Excel before you begin. Enter the day of the week or day of the month, weight in pounds or kilograms, difference between the previous day's weight and weekly or monthly average weight. Add a section for notes about your daily feelings about weight or exercises you engaged in.

    • 4

      Wear lightweight clothes or undergarments at most for your daily weigh-ins. Stand square and straight-backed on your scale with even weight distribution in both of your feet. Breathe out to help yourself relax.

    • 5

      Practice consistency. Record your weight in pounds or kilograms in your table every day.

    Daily Weigh-In Process

    • 6

      Motivate or remind yourself to weigh yourself daily with methods that work for you. Write a note to yourself on the bathroom mirror, leave the scale in a place where it can't be missed or set up a daily alarm on your cell phone as a reminder.

    • 7

      Decide if you want to analyze the weight information you gather. If you tracked your weight on paper, try entering the data plus your eating and exercise habits into a free online tracking program like the journal at FitDay.com. This will help you look at weight patterns as well as work on fitness and food tracking goals.

    • 8

      Utilize your daily weight information and analysis to decide on a lifestyle change. Recognize that understanding how your weight fluctuates in response to food, mood and exercise on a daily basis gives you essential knowledge about your body.

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