Answered in 9 episodes
How often should I weigh myself?
Answered by Nikkiey Stott and her guests · Updated
The short answer
Daily, if you can stay neutral about the number. Nikkiey suggests weighing every morning and comparing weekly averages, or weighing two to three times a week if daily weigh-ins trigger you. Guests Susan Niebergall and Paula Ciarniello also favor daily weighing, because a single weekly weigh-in can land on a water-retention day and mislead you.
Hear it from the show
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Nikkiey on daily vs. two to three times a week, and which days to skip
Plays from 25:45 · Ep. 332: Scale Not Moving? 5 Better Ways to Track Fat Loss
Susan Niebergall on 30 data points a month and why weekly weigh-ins backfire
Plays from 13:53 · Ep. 56: Is It Too Late to Build Muscle After 50?
Paula Ciarniello on daily weighing to learn fluctuations and desensitize yourself
Plays from 27:51 · Ep. 35: How to Track Macros Without Obsessing Over Every Number
Nikkiey on why one weekly weigh-in can land on an off day
Plays from 9:24 · Ep. 176: Fat Loss Mindset Lessons From Real Women Over 40
Kristi on weighing weekly plus measurements and photos after daily weighing hurt
Plays from 38:45 · Ep. 255: How to Stop Tying Your Worth to the Scale After 50
The full answer
The case for daily comes down to data. On Ep. 56, Susan Niebergall points out that weighing every day gives you 30 or 31 data points a month and a trend line you can actually read. On Ep. 176, Nikkiey explains that one weigh-in a week can catch a day when you're up compared with your seven-day average, so you think you're failing when you aren't. Susan adds that a weekly weigh-in turns into an event: people over-restrict or pile on cardio before weigh-in day, which makes the number meaningless.
Daily weighing also changes how the scale feels. On Ep. 35, Paula Ciarniello describes it as exposure therapy, weighing under the same conditions each morning until a three-pound spike after a holiday is just information. On Ep. 154, Marie switched to daily weigh-ins so she wouldn't be afraid of the scale, using the number to see how a meal or behavior affected her, not as a verdict on her worth.
There is real nuance here, and the show doesn't pretend otherwise. On Ep. 255, Kristi says weighing every day was the most toxic thing she could do because of the self-talk it triggered; she now weighs once a week and also tracks measurements and progress photos. That's why Nikkiey's guidance on Ep. 332 has two options:
- Weigh daily if you can stay neutral, or two to three times a week if daily triggers you.
- Compare weekly averages, not single days, and look for the trend to drop over about four weeks.
- Be careful about reading much into a weigh-in after a high-sodium night, a leg or back day, bad sleep or travel, because the scale will feel louder emotionally.
Whichever frequency you choose, the scale is one tool. Nikkiey notes on Ep. 332 that women often lose inches while the number barely moves, so if it isn't budging, it may be the method of tracking, not you.
From The WarriorBabe Show with Nikkiey Stott. For education, not medical advice: talk to your doctor about your own health.
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Watch the full episodes
More episodes →
1 hr 1 minHow to Track Macros Without Obsessing Over Every Number
With Paula Ciarniello
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With Susan Niebergall
29 minScale Not Moving? 5 Better Ways to Track Fat Loss
Episode 332 · Jan 30, 2026