If you’ve ever felt that every time you step on the scale it shows a different number, you’re not alone. The number on the scale is often influenced by multiple factors. Hormones, water intake, what you ate the previous day, digestion, stress, sleep—all of these play a significant role, yet they are things we often overlook. And very often, fluctuations in body weight have nothing to do with gaining or losing body fat. Because the number on the scale alone cannot be the only tool for tracking progress. It is far more important to consider your ratio of lean muscle mass to body fat, changes in body measurements, and how your clothes fit. Of course, if you want to use the scale as one indicator of progress, it is important to understand when it is best to weigh yourself and what that number actually means for your body.
The best approach would be:
- weigh yourself once a week, at the same time, first thing in the morning and after using the bathroom
- look at the trend over a period of 3–4 weeks
- don’t panic if the scale occasionally shows a gain, even when you’re exercising and eating well
If you want to be even more precise, you can also align your weigh-ins with your menstrual cycle.
The ideal time for most women to weigh themselves is during the follicular phase of the menstrual cycle (approximately days 1–14), ideally between days 2 and 5.
The follicular phase begins on the first day of menstruation and continues until ovulation. During this time, the body is generally at its most stable:
- Estradiol (a form of estrogen) gradually rises
- Basal body temperature remains lower
- Productivity and mood often improve
- Water retention is reduced
- Digestion tends to work better
- Bloating is less common
- Appetite is usually more stable
When should you either avoid weighing yourself or ignore the number on the scale?
During the luteal phase of your cycle (the period after ovulation leading up to menstruation), especially 5–10 days before your period.
This is often the most misleading part of the cycle.
During the luteal phase, progesterone levels rise, which may lead to:
- Mood changes and irritability
- Water retention
- Slower digestion
- Bloating
- Increased appetite
- Stronger cravings for sweets and less nutritious foods
All of this can look and feel like weight gain, but it is usually not related to body fat accumulation. Instead, it is simply the result of normal physiological processes.
What about perimenopause, when cycles become less predictable?
During perimenopause, menstrual cycles change. The phases may vary from month to month, and ovulation may not occur every cycle.
As a result, weight fluctuations can become even more noticeable—and that is completely normal.
The best approach is to weigh yourself when your period begins and again during the early follicular phase.
If your cycle becomes irregular, continue monitoring your weight every 3–4 weeks rather than focusing on daily fluctuations.
During perimenopause, the scale becomes one of the least useful indicators of progress.
It is much more valuable to monitor:
- Body measurements
- Energy levels
- Digestion
- Sleep quality (particularly how much time you spend in REM sleep and deep sleep, the stages most important for recovery)
Weight fluctuations continue during menopause as well.
Yes, the hormonal phases that influence water retention are gone.
But the scale can still fluctuate because of:
- Stress
- Sleep quality
- Digestion
- Inflammation
- Poor nutrition
- Insufficient movement and physical activity
The scale will rarely remain perfectly stable.
And that’s completely normal.
Hormones, water balance, digestion, and stress often have a far greater influence on the number you see than your actual body fat percentage.
To support a healthier body composition, build more muscle, reduce body fat, and improve overall health and hormonal balance, focus on these key habits:
- Regular exercise, including resistance training at least three times per week
- Daily movement and walking
- Choosing higher-quality foods
- Eating regular meals
- Staying properly hydrated with water every day
- Prioritising quality sleep
- Getting exposure to natural daylight
An extra challenge for December: reach 10,000 steps every day until the end of the month.
Walking is one of the most underrated tools for reducing body fat, especially during periods when food is more abundant and social gatherings are frequent.
Additional benefits of walking include:
- Helping regulate appetite and reduce cravings
- Supporting healthy cortisol levels
- Improving sleep quality
- Increasing daily energy expenditure
- Supporting digestion
- Enhancing mood
- Giving you more flexibility when enjoying festive meals and celebrations
How can you get started?
- Spread your steps throughout the day
- Take a 15–20 minute walk after a meal
- Go for a walk during your work break
- Walk to the shops instead of driving
- Choose the stairs instead of the lift
- Get off one stop earlier and walk the rest of the way
The scale is just a number.
You are the whole story.