Web Content Viewer (JSR 286) - Healthy Weight


Legs on bathroom scales with measuring tapeThe first thing you need to measure your weight accurately is a reliable set of scales. If you do not have a good set, you could buy one (they don’t have to be expensive), borrow one, or arrange to weigh yourself at a friend’s house, at the gym or at a pharmacy. Try to weigh yourself on the same set of scales each time.

When you weigh yourself, follow the steps listed below.

  • Put the scales on a hard, level surface.
  • Take off any heavy clothes such as a coat or jacket and your shoes.
  • Check that the scales are on zero before you stand on them.
  • Stand on the centre of the scales, placing your weight evenly on both feet.

It’s a good idea to weigh yourself at the same time of day each time but no more than once a week. Early morning before breakfast may be best, but if that doesn’t work for you, do it when you can. For example, you could make it every Wednesday lunchtime, or every second Friday evening when you go to see your friend.

It’s not a good idea to weigh yourself every day because your weight will go up and down due to changes in fluid balance and you should be measuring your goals in terms of months, not days. Get into the habit of a regular weigh-in each week, fortnight or month.

You might want to set up a reminder system, perhaps by leaving the scales in an obvious place the night before you’re due for a weigh-in, writing it in your diary or setting a phone reminder. 

Once you have weighed yourself, record your weight so you can review it and check on your progress. If you register with the Healthy Weight Guide website, you can record your weight and other useful information such as your goals and plans online and update and assess your progress privately.

Registering gives you access to tools that will help you to...


Record your goals and plans


Monitor your progress


Celebrate your achievements