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Best Tips – Weighing Myself On A Scale Every Day for a Year

Stepping on the scale daily is something many people avoid. But over the last 365 days, I made it a habit to weigh myself every morning—no excuses. I wanted to see what insights I could gain from tracking my weight over a full year. What I learned changed the way I think about fat loss, consistency, and long-term progress.

The Starting Point: My Heaviest Weight

One year ago, right after Easter, I stepped on the scale and saw 208.2 pounds—the heaviest I’d ever been. That number was a wake-up call, and I knew I needed to make some adjustments. My workouts were already consistent, so I focused on my nutrition, daily activity levels, and small lifestyle changes that could help me sustainably improve my body composition.

The rule was simple: weigh myself every single day, no matter what. No skipping after big meals, no avoiding the scale after a night out—just consistent tracking.

Stepping on the scale every day for a year
365 days of weighing myself and here is what I found!

PS the scale can be scary for most Here is a link to read an article on how to overcome fear of the scale

The Slow and Steady Progress

Rather than trying to lose weight as quickly as possible, I focused on small behavior changes that would be easy to maintain. Here’s what my weight progression looked like over the course of the year:

  • Weeks 1-3: My weight fluctuated between 200-205 lbs as I made minor adjustments.
  • Weeks 4-18: I dropped below 200 lbs for the first time and stayed between 195-200 lbs for the next four months.
  • Weeks 19-48: I stayed in the 190-195 lb range for almost 30 weeks.
  • Weeks 49-52: I made a few final tweaks, and for the first time, I averaged below 190 lbs.

By Easter one year later, I weighed 191.4 lbs—17 pounds lighter than the year before.

That might not sound like an extreme transformation, but here’s the key takeaway: sustainable fat loss happens slowly. I didn’t do anything drastic. I just made small, repeatable improvements that added up over time.

Key Behavior Changes That Made the Biggest Impact

If you’re looking to make a long-term change without overhauling your entire lifestyle overnight, here are the small habits that worked for me:

1. Increasing My Daily Steps

Before starting this, I averaged 7,000-8,000 steps per day. Over the last year, I made an effort to hit 12,000 steps per day on average. This didn’t mean spending hours walking—I just found small ways to be more active throughout the day.

2. Reducing Alcohol Intake

I didn’t cut out alcohol completely, but I made a simple change: instead of drinking every night, I limited it to two nights per week. That alone made a significant impact on my overall calorie intake.

3. Managing Weekend Calories

Most people don’t struggle Monday through Thursday—it’s Friday, Saturday, and Sunday that derail progress. I started eating lighter earlier in the day on weekends and focusing on protein and water before going out to dinner. I still enjoyed my meals, but I ate just until I was satisfied—not stuffed.

4. Having Protein-Rich Foods Readily Available

When protein is inconvenient, it’s easy to reach for something less nutritious. I made sure I always had turkey burgers, deli turkey, Greek yogurt, and protein shakes available so I could make quick, high-protein meals without much effort.

5. Skipping Breakfast (Intermittent Fasting Approach)

About eight weeks ago, I decided to delay my first meal until noon. This wasn’t for everyone, but it worked for me because I wasn’t that hungry in the mornings anyway. This helped reduce overall calorie intake without making me feel deprived.

The Big Takeaway: Long-Term Change Comes from Small, Sustainable Habits

Looking back over the last year, I never made any extreme sacrifices. I just found small things that worked for me and stuck with them consistently.

  • I didn’t go on a strict diet.
  • I didn’t do excessive cardio.
  • I didn’t eliminate foods I enjoyed.

Instead, I focused on creating a system that was easy to maintain. Now, one year later, I’ve lost 17 pounds, and the best part? I know I can keep it off because I didn’t take any extreme measures to get here.

If you’re looking to make a similar change, don’t rush it. Find one or two simple habits you can commit to, and focus on consistency. One year from now, you’ll be surprised by how far you’ve come. If any other questions check us out at Pratt Personal Training

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