Your "real" or most accurate weight is typically in the morning, after using the restroom and before eating or drinking anything, as this reflects your body after an overnight fast with minimal food, fluids, or recent activity. Weight at night is usually higher due to everything consumed throughout the day, but consistency is key, so pick a routine (like daily morning weigh-ins) and stick to it to track trends.
You should step on the scale first thing in the morning. That's when you'll get your most accurate weight because your body has had the overnight hours to digest and process whatever you ate and drank the day before. And you should try to turn that step into a regular part of your routine.
Your most consistent and "true" weight is generally in the morning, after using the restroom and before eating or drinking anything, because your body has had time to digest overnight, leading to less fluctuation from food, liquids, and daily activities. Weighing at the same time, with minimal clothing, and under consistent conditions helps track trends more accurately than weighing at night when weight is higher due to meals and hydration.
It's completely normal to feel lighter and weigh a bit less in the morning due to overnight water loss and an empty digestive system. To get the most accurate picture of your progress, try weighing yourself at the same time each morning, ideally before eating or drinking.
It is normal for your weight to fluctuate throughout the day, most notably from morning to night. Going up or down between 2-5 pounds is standard for most people, but everyone's normal weight fluctuations can differ. Your body may fluctuate on a broader scale than what's considered typical.
One of the most common causes of overnight weight gain is a high salt intake. If you eat a meal that is very high in salt before going to bed, you may notice that you actually weigh more in the morning than you usually do. This is because salt causes fluid retention.
In some people, particularly those who have been dieting or fasting, a meal that is high in carbohydrates, such as pasta or rice, can be stored as glycogen. Glycogen is stored with water, which causes an individual to gain water weight very quickly – as much as 2 pounds overnight.
Strictly speaking, body weight is the measurement of mass without items located on the person. Practically though, body weight may be measured with clothes on, but without shoes or heavy accessories such as mobile phones and wallets, and using manual or digital weighing scales.
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.
Fluid retention
The amount of fluid in your body changes throughout the day. It's totally normal for your weight to change up to four pounds in a single day, based on your fluid levels. Fluid retention, or edema, is when a lot of fluid builds up in the body. This can cause a sudden weight gain of 15 or more pounds.
Weighing weekly helps you manage your weight
The weight-loss benefit was evident with weekly weighing; there was no added benefit with daily weighing. Self-weigh-ins are an essential tool for weight management as we age. Adults tend to gain weight progressively through middle age.
“After a swim or a shower, your body can absorb 1 to 3 cups of water, increasing your true weight by a few pounds.”
Smith says the first 2 is for two different types of meals: fatty meals and carb-heavy meals. The second 2 represents non-food related aspects like weekly weigh-ins and introspective journaling, while the third 2 represents exercise consisting of bodyweight and/or high intensity interval workouts.
Is my true weight in the morning? Yes, your morning weight is your most accurate weight. Your body weighs less in the morning because you spent 6-8 hours without eating or drinking. You also lost water through breathing and sweating during sleep.
At what time of the day are you heaviest? Generally speaking, people are at their heaviest after eating a meal and at their lightest after strenuous exercise where they sweat out their water weight.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Body Shapes with the Highest Risk of Health Problems
Apple and pear body shapes tend to have the highest risk. Apples tend to be at greater risk for heart disease, diabetes, and strokes because they hold a larger amount of tummy fat.
Weight loss becomes more difficult after 45 due to changes in metabolism, hormone levels, and muscle mass. As we age, our body's ability to burn calories slows down, and hormonal shifts can lead to weight gain, especially around the abdomen.
70kg isn't inherently heavy for a woman; it depends heavily on height, body composition, and build, but it often falls into a healthy range for taller women, while for shorter women, it could lean towards overweight. For example, a 175cm (5'9") woman at 70kg has a healthy BMI, but a 163cm (5'4") woman at the same weight might be considered borderline overweight, according to this article from The Daily Telegraph.
The Cons of Weighing Yourself Daily
Weighing yourself too often and worrying about gains or losses can lead to unhealthy habits, such as disordered eating and skipping meals, just to see the scale move. You may even find yourself giving up, to the point that you stop tracking your progress entirely.
According to the National Heart, Lung, and Blood Institute , a good weight for a person who is 5 foot (ft) 4 inches (in) tall ranges from 110–140 pounds (lbs).
How to get rid of water weight
Here are the 14 best ways to lose fat quickly and boost calorie burning.
Takeaways. Binge eating may contribute to temporary weight gain if you eat high sodium foods, or foods rich in carbohydrates. It is unlikely that a single binge will contribute to permanent changes in your weight.