Weigh daily. Judge weekly. Here is how.
The scale moves one or two kilos a day from water, salt, carbs and what is still in your gut. None of that is fat. If you react to single weigh-ins you will change your diet every three days and learn nothing.
The method
- Weigh every morning, after the bathroom, before food, same scale. Consistency matters more than the number.
- Average the last seven days. That is your weight this week.
- Compare this week's average with last week's. That difference is the signal. Two to three weeks of the same direction is a trend you can act on.
Missed days
Skip them. A missed day is not zero; it is simply absent from the average. An average of five weigh-ins is still useful; an average that includes a zero is garbage.
Rolling seven days versus calendar weeks
Both are fine, but they answer different questions. A rolling average (today and the six days before) tells you where you are right now. Monday-to-Sunday averages line up with how most people plan food and training, and make “this week versus last week” unambiguous. The mistake is mixing the two in the same comparison.
What a good rate looks like
For fat loss, most people do well losing roughly 0.5 percent of bodyweight per week on average; faster usually costs performance and muscle. For gaining, slower still: a quarter to half a kilo a month is plenty for most. If the trend is faster or slower than you intended for three weeks, adjust calories by a small amount, not a large one, and measure again.
Nutrition figures are general estimates for healthy adults, not medical or dietary advice.