First let me come clean, I don't own a set of scales. I don't believe in them. Unless you compete in a sport that requires you to be in a specific weight category, or you need to monitor your weight for medical reasons, I believe that it's often a waste of time, and can do more harm than good when you are trying to make changes to a healthy lifestyle.
That said, I've got a secret to tell you.
Want to know what it is? (thought you might)
Well, if you want to lose weight, you should never weigh yourself on a Monday, and more importantly you should weigh yourself infrequently.
Why is that? Well think about how typically your weekend goes? From binge drinking, to relaxing our atittudes to guilty pleasures, late night feasting after that night out. Your weight is typically your highest after the weekend. There's even a scientific study done at Cornell University, published in 2014 to back this up. Check out this cool infographic.
Here's the deal, you tend to lose weight during the week, then put some on at the weekend (if your lifestyle is anything like the majority of the population). So weighing yourself on Monday's only can seem as if little or no progess is being made, and can lead to negative reinforcement and failure to adhere to a long term nutrtion plan.
So what to do?
Four main things really.
Dr Brian Wansick from Cornell University noted that in the study, participants that were successful in losing the weight and keeping it off focused on more healthy eating habits in the week and compensated Monday to Friday for the weekend gains.
So there is no need to weigh yourself as regularly (unless for medical reasons, or competing in a weight category). The important thing to remember is to bring your awareness to your eating habits, and relationship to food, so that you can cultivate behaviours that supports your positive healthy lifestyle, and sports performance goals.