03/18/2026
For a lot of people, the scale makes them feel 🤪😳😡
It can feel like every weigh-in is a judgment about whether things are working.
But that’s actually the opposite of how we use it in coaching.
Body weight fluctuates constantly for reasons that have nothing to do with body fat. Hydration, sodium intake, carbohydrate intake, digestion, sleep, stress, hormones, and even hard training sessions can all influence what the scale says on a given day.
These factors can move your weight up or down several pounds.
For perspective, gaining one pound of body fat generally requires roughly a 3,500 calorie surplus above maintenance. Most normal day-to-day weight changes simply don’t represent that kind of energy imbalance.
This is why daily weigh-ins are so useful.
When someone only weighs once per week, they’re seeing a random snapshot. That one number might land on a day where hydration is low, sodium intake was high, or digestion is different.
Daily data allows us to zoom out and see the trend. 📉
And when you look at the trend across weeks instead of individual days, fat loss progress becomes much clearer.
The goal isn’t to obsess over the scale.
The goal is to understand what it’s actually telling us.
Because when you understand it, the scale starts becoming a useful tool.
