Weigh yourself at the same time: To get a consistent reading when using any scale, it's important to weigh yourself first thing in the morning before you drink or eat anything. “You should weigh yourself without clothes, or with little clothes, and if you do this, try to wear the same clothes every time you weigh yourself,” said Stella Lucia Volpe, professor and head of the Department of Human Nutrition, Foods and Exercise at Virginia Tech.
Volpe recommends weighing yourself no more than once a week. “If you weigh yourself more, you'll see fluctuations in your body weight, and that can be frustrating if you're trying to lose weight,” she says.
Choose a flat surface: You want to make sure your scale is on an even surface otherwise the imbalance will throw off the reading. Be sure to weigh yourself in the same place each time.
Note that smart sizing can be flawed: Note that it doesn't always mean that a smart scale can offer more data than an analog scale. “Smart scales have not been shown to have high accuracy and cannot be compared to the 'gold standard' measures of assessing bone mineral density and body composition as it relates to body fat and lean body mass, which in by using dual-energy X-ray absorptiometry (DXA),” said Volpe.
Most people don't have access to a Dexa scan, so the next best thing is a smart measurement. “The smart scale can provide an estimate of body fat and total body water; but remember that the 'gold standard' ways to measure them will provide more accurate data,” explains Volpe.
Make sure it is set to zero: As with any scale, you want to make sure it's set to zero so you get an accurate reading.
Remember that your weight changes: It's easy to get caught up in a number, but remember that your weight is a range rather than an exact number and will change throughout the day. Fluctuations can be affected if you exercise, eat more than usual, go to the bathroom or even if your muscles are sore and fluid is retained.
Note that the data are estimates: Smart scales include data on your heart rate, bone mineral density, total body water, body fat and more. Note that these are estimates based on your age, gender and body weight. Therefore, these scales are not completely accurate. “Knowing that these scales provide an approximation — but no maximum accuracy — is important, but may help provide some guidance to the user of these products, especially when many individuals may don't have the ability to have their bone mineral density and body composition assessed by DXA,” Volpe said.
