How to Measure Weight Loss Progress on The Scale

How to Measure Weight Loss Progress on The Scale

Hi everyone,

Last week I shared some information on two types of weight loss - a) slow and steady, and b) cyclical. You can read that post here on the Strength School website: Two Types of Weight Loss

Today I want to talk about using the weight scale to measure bodyweight. I tracked my bodyweight nearly every day for two weeks to give everyone an example of how bodyweight can change week to week. My actual numbers are in the picture below. The first week and the second week, I had a 3.5 pound difference from my lowest weight to my highest weight, or almost 2% of my total bodyweight. So while my average weight was 187, my lowest was 185.5 and my highest was 189. 

Now, if you are dieting and tracking your weight, a 2% fluctuation in bodyweight could be a big number - four, five, even six pounds in one week. 

If you are trying to lose weight, I recommend the following method for tracking your progress on the scale:

• weigh yourself every day and record the number

• every one or two weeks, calculate your average bodyweight

• then, compare that average bodyweight to your previous average bodyweight to determine whether you are losing weight or not

Your bodyweight can fluctuate quite a lot day-to-day, but if you compare your average bodyweight over a 1-2 week period with the previous 1-2 weeks, you'll get a better understanding of whether you are truly losing weight or not.

-Shane