The true test of any diet or weight-loss program is the daily weigh in. Even half a pound down keeps you motivated to continue, whereas an upward swing can be very demotivating. The truth is that the body weight fluctuates through the day based on food intake and metabolism. However, the best time to check your weight is in the morning.
This would give you an accurate body weight as everything that you have eaten the previous night would be fully digested and absorbed into the body. It also means that for a better understanding of your weight, always check it at the same time in the morning. If you are checking your weight at any other time, then stick to that time. Changing the timings will give you inaccurate results.1
Check your weight every day in the morning before you have your breakfast and after you use the bathroom. Compare this with the weight through the day when you have been eating, drinking, and doing various activities. You may be
1. Our Body Resets In The Morning
If you are wondering why we weigh less in the morning, then there is a simple explanation behind it. Most of us have dinner and then go to sleep within a few hours. Through the night, you breathe, you may perspire, and expend some energy in your sleep. At the same time, you are not supplementing the body with more fat or sugar through food intake.
This leads to digestion and absorption of the food overnight. Hence, if you weigh yourself in the morning, after using the bathroom, you will get an accurate weight. In fact, it is also suggested that checking your weight naked gives the best reading.2
Body Needs Energy While Resting
There is scientific evidence to suggest that short-term starvation leads to an increase in resting energy expenditure. Resting energy expenditure is nothing but the energy expended by a person while resting. When we sleep, we are resting, and the body uses up the energy available through the night. This may also mean that we are slightly dehydrated in the morning, which also explains the lesser weight on the scale. Understanding the reasons behind the lesser weight will help you to manage your weight-loss regimen.3
3. Water Weight Matters Too
Research suggests that changes in body weight also include changes in body water, which may be variable. Therefore, weight change may not directly represent energy imbalances, particularly over the short term. The same study also states that body weight over a day, and between days, fluctuates due to unrelated changes in energy stores because of differences in hydration and alimentary tract content. These are the primary contributors to the typical 1 or 2 pound day-to-day fluctuations in weight.4
Tips To Manage Weight
- Body weight will fluctuate through the day based on many factors.
- To be accurate, check your weight first thing in the morning, after using the bathroom, preferably
- If not, check the weight at the same time every day for accurate readings.
- Always use the same weighing scale.
In conclusion, body weight differences should not pull you down from your diet and exercise routine. Keep these tips in mind when trying to balance your weight.
|↑1||Kimani, Rahab. Losing Weight Naturally: Seeking Happiness Inexpensively 1. Xlibris Corporation. 2012.|
|↑2||Life, Jeffry S. The Life Plan Diet: How Losing Belly Fat is the Key to Gaining a Stronger, Sexier, Healthier Body. Simon and Schuster. 2014.|
|↑3||Zauner, Christian, Bruno Schneeweiss, Alexander Kranz, Christian Madl, Klaus Ratheiser, Ludwig Kramer, Erich Roth, Barbara Schneider, and Kurt Lenz. “Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine.” The American journal of clinical nutrition 71, no. 6 (2000): 1511-1515.|
|↑4||Hall, Kevin D., Steven B. Heymsfield, Joseph W. Kemnitz, Samuel Klein, Dale A. Schoeller, and John R. Speakman. “Energy balance and its components: implications for body weight regulation.” The American journal of clinical nutrition 95, no. 4 (2012): 989-994.|