Why Do You Weigh Less In The Morning? 4 Science-Backed Reasons

Rolling out of bed and stepping onto the scale may bring a sense of relief as you see the numbers on the scale go down from the previous day. 

You may even have a celebratory dance knowing that your weight has dropped. But then later in the day, you step on the scale again and see that your weight has increased. How can this be? Did you magically gain weight within a few hours?

The truth is, it’s not magic, but rather a normal occurrence for most people to weigh less in the morning compared to later in the day. Here are some reasons why, and how you can use this knowledge to your advantage in your weight loss journey.

Body Water Loss During Sleep

One of the main factors that contribute to our weight fluctuation throughout the day is water weight. Throughout the day, we consume food and drinks, which contain varying amounts of water. 

Our bodies also naturally produce sweat and urine, further reducing our body’s water content. This results in fluctuations in our overall body weight.

During sleep, however, our bodies are not consuming or producing much water, leading to a decrease in water weight. This explains why we tend to weigh less in the morning as compared to at night (1).

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

Empty Stomach and Bladder

When we wake up in the morning, our stomachs are usually empty as we have not eaten anything for several hours. This means that there is less food and waste in our digestive system, leading to a decrease in weight.

Additionally, most people tend to use the restroom first thing in the morning after waking up. A full bladder can weigh anywhere from 1-2 pounds (2), so emptying it also contributes to the lower number on the scale.

Natural Body Rhythms

Our body follows a natural daily rhythm called circadian rhythm. This includes changes in hormone levels, body temperature, and metabolism throughout the day. Our hormones can affect water retention and weight fluctuations (3).

For example, cortisol levels (stress hormone) are highest in the morning and can cause our body to retain more water (3). As the day goes on, cortisol levels decrease and our body releases excess water, resulting in a lower weight by evening.

Food and Fluid Intake

The food we eat also plays an important role in our weight difference between morning and night. Throughout the day, we may consume a considerable amount of food, which adds to our overall weight. This can also contribute to water retention in the body due to sodium intake from certain foods (4).

During sleep, our bodies are not consuming any food or drinks, leading to a decrease in overall weight. Additionally, during the digestion process, our bodies break down food and release gases which can further impact our weight throughout the day.

Read more: Weight Gain Recipes – The Delicious and Healthy Way

Is Morning Weight Your True Weight?

Morning weight is often considered the most accurate reflection of your “true” weight for a few reasons:

1. Reduced External Factors: By weighing yourself before eating or drinking, you minimize the impact of temporary weight changes due to the weight of food and liquids.
2. Fasted State: In the morning, you’re typically in a fasted state, having not eaten or drunk anything for several hours, which can provide a more stable baseline.
3. Consistency: Weighing yourself at the same time each day, like in the morning, helps eliminate variables that can cause fluctuations, such as food and fluid intake throughout the day.

Our weight can fluctuate daily due to various factors such as water retention, hormones, and digestion. Instead of getting caught up in the number on the scale each day, focus on long-term trends. If you’re consistently losing weight over several weeks or months, that is a more accurate representation of your progress.

How to Track Your Weight Accurately

Weighing yourself and tracking your progress can be incredibly useful for managing your health, monitoring fitness goals, or following a weight-loss plan. However, doing it incorrectly can lead to inconsistent results or unnecessary frustration. Follow these tips to ensure accurate measurements and meaningful progress tracking.

Weigh Yourself Correctly

Use a Reliable Scale

• Invest in a high-quality digital or analog scale to ensure accuracy.
• Consistently use the same scale for every weigh-in, as different scales may vary slightly.

Place the Scale on a Flat, Hard Surface

• Avoid soft or uneven surfaces like carpet, as they can affect readings.
• A tile or hardwood floor is ideal for consistent results.

Weigh Yourself at the Same Time

• Best Time: Weigh yourself first thing in the morning, after using the bathroom and before eating or drinking anything. This is when your body weight is least affected by fluctuations from food, drinks, or daily activities.
• Morning weigh-ins provide a consistent baseline.

Wear Minimal Clothing

• Choose lightweight, similar clothing each time—or no clothing at all—for the most accurate reading.
• Heavy fabrics or shoes add unnecessary weight.

Stand Still

• Stand in the middle of the scale with equal weight on both feet.
• Avoid moving or leaning while the scale calculates your weight.

Determine the Right Frequency

Daily, Weekly, or Monthly?

• Daily Weigh-ins: Helpful for closely monitoring short-term changes, but natural fluctuations (e.g., water retention) can mask trends.
• Weekly Weigh-ins: A good balance. Weigh yourself on the same day each week to track steady progress.
• Monthly Weigh-ins: Better suited for long-term monitoring, especially for those focusing on muscle gain or other subtle changes.

Tip: If weighing daily, don’t react to small day-to-day changes. Instead, focus on trends over time.

Track Your Progress

Tracking your weight gives you a broader picture of your health instead of focusing on individual numbers.

Use a Journal or Notebook

• Record your weight along with the date to track trends over time.
• Optional entries can include notes about diet, exercise, or major events that may affect weight.

Try a Tracking App

Apps can simplify recording and even provide visual graphs to show progress. BetterMe: Health Coaching is one of such, providing you with a customized plan and enabling you to track your success in different aspects.

Compare Long-Term Trends

• Weight changes are not always linear. Trends over weeks or months tend to matter more than daily fluctuations.
• Pair your measurements with other indicators of health, such as energy levels, measurements (like waist size), or how your clothes fit.

The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

Understand Weight Fluctuations

Weight is not static and can fluctuate due to:

• Water Retention: Caused by sodium intake, hormones, or hydration levels.
• Digestion: Food and drink consumed recently can influence your weight temporarily.
• Exercise: Intense workouts can lead to temporary inflammation and water retention, slightly increasing weight.

Takeaway: Don’t stress about small fluctuations. Look for steady patterns instead.

Read more: How To Reduce Body Fat Percentage For Good

Treat the Scale as Just One Tool

Ultimately, your weight is just one piece of information about your health. It doesn’t provide a holistic view of your body composition, muscle versus fat, or overall well-being. 

Instead of obsessing over the number on the scale, focus on building healthy habits and listening to your body’s needs. Use weighing yourself as a tool for progress tracking but not as your only measure of success.

Other measures of health can include:

• Body measurements – waist, hips, arms, etc. When losing weight, you may see changes in measurements even if the scale doesn’t budge.
• Exercise performance and strength – increased energy and endurance are signs of progress, even if the scale doesn’t reflect it.
• Overall well-being – listen to your body and notice how you feel physically, mentally, and emotionally.

By incorporating a variety of indicators, you’ll have a well-rounded understanding of your health and can progress towards your goals confidently. Remember that the scale is just one tool in your journey towards better health, and it’s essential to focus on overall well-being rather than just a number. So, use the body weight scale wisely and don’t let it dictate your self-worth or feelings about yourself.

Frequently Asked Questions

• What's the best time to weigh yourself?

The best time to weigh yourself is first thing in the morning. This is because your weight is least influenced by external factors like food, drinks, or physical activity. 

Weigh yourself after using the bathroom and before eating or drinking anything for the most consistent and reliable measurement. Morning weigh-ins provide a standardized baseline that makes it easier to track long-term trends.

• How often should you weigh yourself?

How often you should weigh yourself depends on your goals and personal preference. Daily weigh-ins can give you a detailed view of short-term fluctuations but may lead to frustration if you focus on daily small shifts in body weight, which is completely normal. 

Weekly weigh-ins are a good balance for tracking progress over time, especially if you do so on the same day each week, under similar conditions. If you’re monitoring long-term goals like muscle gain or gradual weight loss, monthly weigh-ins might be adequate. The most important thing is consistency in your weighing schedule.

• What's the worst time to weigh yourself?

The worst time to weigh yourself is after eating a meal, drinking a lot of fluids, or completing a workout. Meals and beverages temporarily add weight to your body, which doesn’t reflect your actual body weight.

Similarly, workouts can lead to water retention or fluctuations in hydration, which could result in misleading weigh-ins. Avoid these times if you want accurate and consistent results.

We’ve compiled Nighttime Smoothie For Weight Loss recipes that are packed with nutrients, easy to make, and designed to promote restful sleep while supporting your weight loss goals.

• Why am I 5 pounds lighter in the morning?

You often weigh less in the morning due to overnight water loss and digestion processes. While you sleep, your body continues to burn calories to maintain essential functions like breathing and heart activity. Additionally, you aren’t eating or drinking overnight, so no new weight is added.

 A significant amount of water weight is also lost through perspiration and exhalation. If you use the bathroom during the night or first thing in the morning, your body’s total weight decreases further. The number on the scale reflects these natural physiological processes, which is why it’s normal to see morning weight as your lowest of the day.

• Why did I gain 3 pounds overnight?

Gaining a few pounds overnight is usually due to temporary water retention rather than actual fat gain. Factors like a high-sodium meal, increased carbohydrate intake, or hormonal changes (e.g., during menstruation) can cause your body to hold onto extra water. 

Additionally, if you ate a particularly heavy dinner or late-night snacks, the food might still be in your digestive system by the morning. Keep in mind that gaining 3 pounds of fat overnight would require a surplus of about 10,500 calories—a highly unlikely scenario in just one evening. The weight typically comes off within a day or two as your body balances itself.

• Is it normal to gain 2kg in a day?

Yes, it is normal to experience a 2kg (4.4-pound) weight fluctuation in a single day. Most of this is due to water weight changes. Consuming salty foods, staying hydrated, or experiencing hormonal shifts can all contribute to temporary water retention. 

Furthermore, if you’ve had a large meal or increased your carbohydrate intake, your body may store more glycogen, which binds to water molecules and temporarily increases your weight. Physical activity, hydration levels, and even the time of day can also cause fluctuations. These changes are part of your body’s normal rhythm and don’t reflect actual fat gain or loss.

• What time of day is the body heaviest?

Your body is typically heaviest in the evening. Throughout the day, the food and liquids you consume add to your body’s total weight. Digestion and water retention also contribute to this. 

Additionally, if you’ve had a workout earlier in the day, your body might experience inflammation, which can temporarily result in extra water retention, adding slightly to your weight. 

By the end of the day, these factors combine to make the evening weigh-in typically the highest compared to morning measurements.

The Bottom Line

While we may weigh less in the morning, it is important to remember that this weight loss is only temporary and does not necessarily reflect our true body composition. Our weight can fluctuate throughout the day due to various factors such as food and water intake, hormones, and natural body rhythms. 

The key is to focus on overall health and well-being rather than just the number on the scale. Maintaining a healthy diet and exercise routine, along with proper hydration, can help us achieve a balanced and sustainable weight.  So next time you step on the scale in the morning, don’t be surprised if you see a lower number – just remember to take it with a grain of salt!