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  • Done first thing in the morning after going to the toilet.
  • Before any food/drinks are consumed.
  • Under the same circumstances (same scale, time, place etc)
  • Weigh yourself a minimum of three times per week. Ideally seven times if possible.
  • Take the average weight for the week.
  • Compare weekly averages. (Some females may need to compare monthly averages due to menstrual cycle fluctuations)

Things to note…

  • Understand that the scale is only one tool in your toolbox for monitoring progress.
  • Weight will fluctuate on a day to day basis due to many factors. (Water balance, food ingestion, stress, sleep, inflammation etc)
  • The number on a scale doesn’t define you as a person and there should be no emotion attached to it. Nobody else cares if you’re 155lbs or 150lbs. You are on this journey for yourself and your own self improvements.
  • It should be used as a data collection, nothing more.
  • For some people, the scales is not an accurate measure of progress due to a high level of fluctuations. In these cases, using other tools is the best option. 




No matter what I have said above, some of you will still have trouble with the scales and become fixated on a certain number. If this is happening, I want you to go through the list of questions below one by one. 

Are you taking steps towards or away from your goals?

Does anybody else care about the number I see on the scales?

Would anyone treat me differently if that number was up 5 pounds or down 5 pounds?

Why do you really care about the number?

The majority of the time when people are obsessed with a number on the scales, the actual number is irrelevant. They are using it as an escape from the real reason why they aren’t happy.

“If I was just ‘x’ weight I’d be happy.”


I can tell you with 100% certainty that seeing that number will not make you happy. For more than 10 seconds!

A number on a scales will not make you happy.

It’s the story you’re telling yourself.

You will get to that number, then realise that you’re still not happy. Happiness comes from the inside out, not from the scales.

If the scales is still stressing you out, just stop using it for a while.

A calorie deficit and fat loss will still happen.

Just concentrate on using the other tools to measure progress and over time try to bring the scales back in & see if your relationship with it has improved.

I’ve had many clients who couldn’t use the scales and over the course of 6-12 months will get to a stage where they can start using it again and have no problems with it.