When training for an upcoming race, I get in the habit of weighing myself every day. For consistency purposes, I do it at the same time, usually as soon as I wake up each morning. I also closely monitor my fat percentage as it is another metric that is correlated to whether or not your fitness level is improving. When my fat percentage decreases, then I know I’m trending the right direction with my training.
Make sure to record your weight and fat percentage, just like you would a training log. Expect fluctuations of one to three pounds between weigh-ins due to hydration levels, so don’t be too discouraged or overly excited if you gain or lose a pound from one day to the next. I’m usually not too concerned about my daily weight, but focus more on my average weekly weight and fat percentage and compare that weight and fat percentage to the prior weeks to determine whether or not adjustments need to be made.
You may ask why not just weigh yourself weekly then? Because I think taking your daily average for the week is a more representative sample because more data points lessens the chance variability and false conclusions. If I only did it once a week and I was significantly more dehydrated from the weigh-in from the prior week, I may conclude I’m making good progress and losing weight, but that may not really be the case because it is just water weight. Also, a daily weigh-in provides you feedback on your hydration levels and keeps you on the straight and narrow.
Below is a chart of my daily weigh-ins and fat percentage so far for the month of July.