Friday, 04 March 2016 04:00

Weight loss tips: When and how to step on the scale

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When should I weigh myself?

How much do I really weigh?

Millions probably ask themselves those questions daily.

If you're a professional fighter who doesn't want to gain unwanted pounds between fights or simply a non-athlete trying to lose weight, when and how should you punish the scale?

Most diet experts believe people focused on weight loss or weight maintenance should weigh-in monthly, or weekly at most.

However, while some weight loss specialists and respected weight loss programs discourage weighing yourself daily, a recent study suggests otherwise.

According to MedicineNet, a group of doctors who evaluated obese and overweight adults engaged in weight loss programs as well as individuals simply trying to maintain their weight found that participants who weighed themselves more often a) enjoyed greater success in weight loss and b) prevented more weight gain over a two year period versus those who weighed themselves less frequently.

When I boxed, we were forced to weigh ourselves at the start of each workout and at the end, daily. And our coaches recorded both results.

By weighing yourself everyday, you will be able to quickly recognize patterns of weight gain or loss, and attempt to adjust or proceed accordingly.

For example, if you follow a strict dietary regimen Sunday through Thursday and engage in an unmitigated blissful binge over the weekend, those extra 5,000 calories consumed Friday and Saturday via cocktails and pizza may find their way to the scale, if not your belt line, quickly... Especially if you're over 30.

Believe it.

Those immersed in weight loss or maintenance will likely want to know
sooner rather than later they've gained three pounds over the weekend. And if your metabolism is anything like mine, two days of uninhibited indulgence will manifest on the scale within 24 to 48 hours, literally.

So when and how should you weigh-in?

  • Everyday
  • On mornings
  • On an empty stomach (Delay that morning cup of water, juice or coffee 30 seconds)
  • After going to the bathroom
  • Dry (not dripping wet after a shower), and
  • Without clothes (if you wear underwear, deduct 0.2 lbs from the number showcased)

Our weight can fluctuate for many reasons so you may see strong variances despite following strict weigh-in guidelines.

If you weighed 175, 177 and 174 lbs on Monday through Wednesday, respectively, consider your actual weight about 175.3 (your 3-day average) when you step in the ring to spar Wednesday evening.

Lee Cleveland

Lee is Managing Editor of, a student of the Sweet Science and longtime boxing fan.

A gym rat in the 1990s, Lee was trained by 1976 Olympic Silver Medalist Charles Mooney and several retired seasoned pros. He was also a sparring partner for former WBA Super Middleweight Champion Steve Little who upset Michael Nunn for the WBA Super Middleweight Title in '94.

Lee created to honor and preserve boxing's rich heritage, chronicle the achievements of top fighters, celebrate the legacy of big fights and provide a fun, educational experience for fight fans.