Weekly Average Weight

One weigh-in tells you very little. A week of them, averaged, tells you the trend.

Water, salt, sleep and hard workouts can move the scale 2–4 lb from one day to the next. That's normal. The weekly average smooths it out.

Who this is for: clients counting calories, who may weigh daily and judge the weekly average.

In The 8-Week Program, clients weigh once a week at most. If that's you, you don't need this tool.

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How to read it

Give it 2 weeks. In the first 2 weeks, change nothing. Then compare the weekly averages.
Losing 0.5–1% of body weight a week: it's working. Change nothing.
Losing more than 1% a week: the calorie gap may be too big, or it may be early water loss. If energy, sleep or training suffer, add 100–200 calories a day.
No change: check the logging first. If logging is honest, lower by 100–200 calories a day, or add 2,000–3,000 steps a day.
Scale flat, but tape or clothes changing: change nothing. Use the four signals: clothes, mirror, scale and tape.

For coaches

Use this only with clients on the calorie-counting model. Clients in The 8-Week Program weigh once a week at most.
At the weekly check-in, have the client read out their seven weigh-ins, or paste them in yourself, then copy the results into your notes.
Hold to the 2-week rule: no changes in the first 2 weeks, and only small changes (100–200 calories or 2,000–3,000 steps) after that.
Always ask about clothes, mirror and tape before acting on a flat scale. From the Weight Loss Coach Certification, Lesson 13.5.

No pitch. We'll talk about where you're stuck and whether this is a fit.