Scale-weight

Daily weighing and 7-day averaging is the most evidence-supported approach to tracking weight loss — it removes day-to-day noise while maintaining accountability (Thomas 2014: strongest predictor of weight maintenance). Waist circumference monthly. Body composition (DEXA or BIA) quarterly if available. This article covers what to measure, how often, and how to interpret the data.

Scale weight fluctuates 1–3 kg daily from water retention, digestion, and hormones — this is not fat change. Meaningful fat loss tracking requires weekly averages, body measurements, and optionally DEXA or BIA for body composition. This article explains how to track weight loss accurately.

Daily weight fluctuations of 1–3 kg are entirely normal and have nothing to do with fat loss. Here is what the scale is actually measuring each day and how to track genuine fat loss progress.