Reviewed by Dr Reza Moazzeni, Consultant Cardiologist, Heartcare Sydney · Last reviewed 3 August 2026

Why the routine matters more than the scales

Your weight naturally moves around during the day — with meals, drinks, clothing and time since you last ate. Weighing at random times mixes all of that into your record and hides the pattern your doctor is looking for. Weighing the same way at the same time every day removes the noise, so a change on the chart means something real.

The morning routine

Same time each morning — after you've been to the toilet, before breakfast and before your first drink.
Same scales, same spot. Keep the scales on a hard, flat floor — carpet makes readings unreliable.
Same clothing — light nightwear or none, but the same choice each day.
Stand still, both feet flat, and read the number once it settles.
Record it straight away — before breakfast is also the easiest time to remember.

If you've been asked to track fluid too

Some people — often those with heart failure — are asked to keep an eye on how much they drink in a day. If that's you, count everything that's liquid at room temperature: water, tea, coffee, juice, soft drink, soup, and ice. A standard cup is about 250 mL and a small glass about 200 mL. Record the day's total with your weight entry. If your doctor hasn't asked you to track fluid, you can simply leave it out.

Record every day — not just the days that worry you

The value of a weight diary is the pattern over days and weeks, and gaps make the pattern harder to read. Record the ordinary days as well as the unusual ones, and use the comment field for anything that might explain a change — a salty meal, a missed tablet, swollen ankles, a hot day. A free online weight diary keeps the chart and record for you.

What to do about a change in your weight

That depends entirely on your situation, and it's a conversation for you and your own doctor. If they've given you instructions about what to do when your weight changes — many people with heart failure have a written action plan — follow those instructions. If you're unsure, or your weight is changing and you don't know why, contact your doctor's rooms. If you feel suddenly unwell — for example much more breathless than usual — call 000.

This is general information and does not replace advice from your doctor or healthcare professional. Health Diary does not monitor your entries — contact your doctor's rooms if you have concerns, or call 000 in an emergency.

Based on standard Australian guidance for self-care in heart failure, including National Heart Foundation of Australia patient resources.

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