All About Weigh-ins, Fluctuations, and Using the Scale as a Tool for Weight Loss

Why Is Weighing Important?

Monitoring changes in body weight to estimate changes in body composition. The goal in weight loss is usually to lose body fat, not muscle.

• Slow, gradual changes on the scale are likely to reflect changes in body fat. It takes a deficit of 3,500 calories to lose a pound of body fat.
• More rapid changes in body weight are likely to reflect changes in water in your body.
• Muscle mass can also change more quickly than fat mass. A pound of muscle represents 700-800 calories.

Accountability can increase when you weigh regularly. The thought of stepping on the scale tomorrow may remind you that you’re living healthily now.

It can guide healthy choices. You may choose to eat better, exercise more, and get more sleep when you see that these choices lead to lower body weight.

Best Practices for Weighing 

How often: At least weekly is a good idea; more often can have benefits.

When: In the morning after waking up and using the bathroom, before eating or drinking.

Wear: Light clothing, no clothing, or a towel. No shoes!

Use Lark!

• Set your weigh-in day and time reminder in the Lark app
• Lark will show progress and milestones
• Your scale should automatically sync with the Lark app
• Lark Support is always there for you!

Changes in Weight: Fat versus Fluctuations

A pound of fat equals about 3,500 calories. You’re unlikely to accidentally eat 3,500 excess calories in a day without realizing it.

• +3,500 calories = gain 1 pound of fat
• -3,500 calories = lose 1 pound of fat

How much is 3,500 calories?

• 6 bagels and a jar of peanut butter
• 12 soft tacos and 12 cans of a soft drink
• 8 large slices of cheesecake

You’re unlikely to have a deficit of 3,500 calories in a day unless you run two marathons.

What causes daily ups and downs? 

Significant body fat loss takes a while. Why might the scale go up and down on a daily basis by as much as 3 or more pounds in a 24-hour period?

Dehydration: You can lose weight if you’re dehydrated, and you can gain weight if your body starts retaining water as a response.

Sweat losses: You can lose a few pounds of sweat during a long, hard workout in the heat.

Sodium consumption: Each pound of water in your body has 350-700 mg sodium. If you eat a lot of extra salt/sodium, you can retain water and gain pounds on the scale.

Food and water: Your food and beverages have weight. When they’re inside of your digestive system, the scale shows that weight as part of you.

Carbohydrate consumption: Your body stores carbohydrates in the form of glycogen. Each gram of carbohydrate in glycogen has about 3-4 grams of water. If you eat extra carbs one day, you may gain water weight from glycogen the next day. You can also lose water weight from losing glycogen if you start a low-carb diet or have a very long, hard workout or endurance event like a marathon. 

Other causes: These can include:

• Stress
• Sleep
• Menstrual cycle
• Alcohol consumption
• Illness/infections
• Medications