Weightnote
Weight-Tracking Guides
Plain-English guides to tracking your weight the smart way — trends, fluctuations, habits and goals. Glossary →
Basics · Does Salt Make You Gain Weight? What the Scale ShowsDoes salt make you gain weight? Salt adds water weight, not fat: how much the scale can jump after a salty meal, how long it lasts and how to read it.Health · Tracking Weight on Ozempic, Wegovy or MounjaroWhat to track on GLP-1 medication: weekly weight trend, expected loss per week, plateaus, muscle loss warning signs and what to tell your doctor.Basics · Does Caffeine Affect Your Scale Weight?Coffee and caffeine cause short-term water loss that can lower the scale 0.5 to 1 kg temporarily. What the effect is, how long it lasts, and what it means for your data.Science · Does Constipation Affect Your Weight on the Scale?Constipation can add 0.5 to 2 kg to the scale, none of it fat. How backed-up stool and bloating register as body mass and how to read your data around it.Perspective · Why You Weigh More on Monday MorningMonday weigh-ins are almost always heavier than Friday. What drives the weekend weight pattern and why the trend across weeks is what actually counts.Weight loss · Vacation Weight Gain: How Much of It Is Real?Up 2 to 3 kg after a week of vacation? Most of it is water, salt and travel, not fat. The real math of holiday eating and how the scale settles.Weight loss · Is a Slow Metabolism Why You Are Not Losing Weight?True metabolic differences between similar people are small, about 200 to 300 kcal per day. What slow metabolism really means and what is usually going on instead.Basics · Menopause and Weight Gain: What Changes and What HelpsWeight gain around menopause averages about 0.5 kg per year and fat shifts toward the belly. What hormones actually change, and what demonstrably helps.Perspective · Losing Inches but Not Weight? That Is Body RecompositionClothes looser but the scale stuck? You are likely gaining muscle while losing fat. Why the tape measure catches what the scale cannot, and how to track both.Weight loss · Why You Lose Weight So Fast in the First Week of a DietLosing 2 to 3 kg in the first week of a diet? Most of it is water from emptied glycogen stores, not fat. What the first two weeks really show.Basics · Does Creatine Make You Gain Weight?Creatine typically adds 1 to 2 kg of water stored inside your muscles in the first weeks. Why that is not fat, and how to keep tracking through it.Basics · Stress and Weight Gain: What Cortisol Really DoesStress raises cortisol, which retains water and drives appetite for calorie-dense food. How stress moves the scale, what is water versus fat, and what helps.Basics · Sleep and Weight Loss: The Connection Nobody TracksShort sleep raises hunger hormones, increases cravings and makes dieting harder. What the research shows about sleep and weight, and how to use it.Habits · How to Track Your Weight Without Obsessing Over ItDaily weighing helps most people, but not if every reading rules your mood. Practical guardrails for tracking weight calmly, and signs you should stop.Weight loss · Average Weight Loss Per Month: What Is Actually Realistic?A realistic average weight loss is 2 to 4 kg (4 to 8 lb) per month for most adults. What changes that number, month by month, and why the first month lies.Weight loss · Why Am I Gaining Weight in a Calorie Deficit?Gaining weight while eating in a deficit? It is almost always water retention, a smaller deficit than you think, or too little time. How to tell which one.Weight loss · Cheat Day Weight Gain: How Much of It Is Real?Up 2 kg after a cheat day? Almost all of it is water and food volume, not fat. The math of what a cheat day can and cannot do, and when the scale settles.Perspective · Scale Weight vs Body Fat: Which Should You Track?Scale weight is noisy but consistent; body fat estimates are inconsistent but conceptually better. Why the smart answer is a weight trend plus a tape measure.Weight loss · Alcohol and Weight Loss: What Drinking Really CostsHow alcohol affects weight loss: calories that do not fill you up, paused fat burning, worse sleep and next-day cravings. What moderate drinking costs.Basics · How Long Does Water Weight Last?Water weight from salt, carbs, travel or a hard workout typically clears in 1–3 days. What drives each kind of retention and when the scale settles.Habits · Are Bathroom Scales Accurate? (And Does It Matter?)Why two scales show different weights, how floors and placement skew readings, and why consistency matters far more than accuracy for tracking.Basics · Period Weight Gain, ExplainedWeight gain before your period is hormonal water retention — typically 1–2 kg that peaks around day one and clears within days. What's normal and how to track through it.Basics · Does Muscle Weigh More Than Fat?A kilo is a kilo — but muscle is about 18% denser than fat, so it takes up less space. What that means for the scale when you start training.Goals · How to Maintain Your Weight After Losing ItKeeping weight off is its own skill. Why maintenance fails, the habits that make it stick — and why people who keep weighing keep the weight off.Weight loss · What's a Healthy Rate of Weight Loss?How much weight can you safely lose per week? Why 0.5–1 kg (1–2 lb) a week is the sustainable range, what faster loss costs you, and how to track it.Basics · Why the Scale Goes Up After a WorkoutGained weight right after exercising? Post-workout weight gain is water retention from muscle repair, not fat. Here's what's happening and how long it lasts.Basics · What Is BMI — and What It Can't Tell YouBMI is weight divided by height squared. What the categories mean, why BMI is useful for trends but flawed for individuals, and what to check instead.Habits · Weekly vs Daily Weighing: Which Is Better?Should you weigh daily or weekly? The pros and cons of each, and how to get an accurate weight trend whichever you choose.Basics · Water Weight, ExplainedWhat is water weight, why it makes the scale jump, and why it isn't fat. How salt, carbs, hormones and exercise change your weight overnight.Basics · Track Your Weight Trend, Not the Daily NumberThe daily scale number misleads you. Learn why your weight trend over a week or two is the only figure worth tracking — and how to read it.Perspective · Why the Scale Isn't the Whole StoryThe scale measures weight, not fat, muscle or health. Why body composition matters, and how to use the scale as one signal among several.Weight loss · How to Break a Weight-Loss PlateauScale stuck? What a weight-loss plateau really is, why it happens, and practical ways to break through — starting with checking your actual trend.Comparison · Noom vs Weightnote — Coaching Programme vs Simple Weight TrackerNoom vs Weightnote: one is a coaching programme, the other a simple weight trend tracker. What each is actually for — and which fits your goal.Comparison · MyFitnessPal vs Weightnote — Big Platform vs Focused TrackerMyFitnessPal vs Weightnote: a calorie-focused platform vs a pure weight trend tracker. Which one is right for just tracking your weight?Basics · Why You Weigh Less in the MorningWhy the scale is lowest in the morning and creeps up during the day — and why it means you should always weigh at the same time.Comparison · Lose It! vs Weightnote — Weight Tracking vs Calorie CountingLose It! vs Weightnote: one is a full calorie-tracking platform, the other is focused purely on weight trend. Which fits your goal?Comparison · Libra vs Weightnote — Trend-Based Weight Tracking on Android vs iPhoneLibra is the go-to trend weight tracker for Android. Weightnote brings the same philosophy to iPhone — with goal tracking, BMI and milestones added.Habits · How Often Should You Weigh Yourself?Daily, weekly or less? How often you should weigh yourself for accurate, motivating data — and why the answer is ‘often, but only react to the trend’.Comparison · Happy Scale vs Weightnote — Which Weight Tracker Is Better?Happy Scale vs Weightnote: how the two trend-based weight trackers compare on features, price and simplicity — and which one to pick.Goals · How to Set a Realistic Goal WeightHow to choose a goal weight that's healthy and achievable — and why the number matters less than a steady trend in the right direction.Basics · Why Your Weight Fluctuates From Day to DayWhy does your weight change overnight? Water, food, salt and hormones — here's why daily weight fluctuation is normal and what to watch instead.Habits · How to Weigh Yourself Correctly for Accurate DataWeigh yourself the same way every time for data you can trust: same time, same conditions, morning after the bathroom. A quick, practical guide.