It is best to weigh yourself at the same time of day (in the morning is best), after going to the toilet, before eating and without any clothing to achieve comparable results.
Wait about 15 minutes after getting out of bed so that the water in your body is evenly distributed.
In case of unusual physical exertion, it is better to wait a few hours before weighing yourself.
What is important is that only the long-term trend counts. Short-term weight variations within a few days are generally caused by loss of fluid; however, body water is important for your well-being.
The basic rule is that short-term changes in weight almost exclusively reflect changes in the water balance while medium-term and long-term changes can also reflect the fat and muscle percentage.
- If the weight drops in the short term but the body fat percentage increases or remains the same, you have only lost water – for example, after training, taking a sauna or being on a diet intended to cause rapid weight loss.
- If your weight increases over the medium term while the body fat percentage decreases or remains the same, you may have gained valuable muscle mass.
- If your weight and body fat percentage both decrease, your diet is working – you are losing body fat.
Ideally, you should boost your diet with physical activity, fitness or strength training. This helps you to increase your muscle percentage in the medium term.