SCALE FLUCTUATIONS DURING WEIGHT LOSS
Scale fluctuations are normal when aiming for weight loss and happen to EVERYONE!!
Scale fluctuations are due to many factors. Our body weight is constantly changing due to changes in:-
The amount of food & water in our digestive system, body fat, muscle and WATER. Ask yourself…
- Are you well hydrated? 1L of water = 1kg scale weight
- Is it your Menstrual Cycle? Retain water
- Have you had a salty meal? Retain water
- Have you had high carbohydrates? Every gram of carbs has 3-4g of water attached to it
- Have you exercised? Sweating, lose water weight
- Did you just eat? Food weight
- Have you eaten more Calories than you have used? Potential fat gain
- Are you taking medication? Water retention
- Have you consumed alcohol? Dehydrated, lose water weight
- How did you sleep? Sleep deprivation causes stress, water retention
- Are you feeling stressed? Water retention
- Have you been to the loo? Pee and poo have scale weight!!!
If you are looking to gain, lose or maintain your body weight, DON’T just look at the scale several times a day!
If you are looking for weight loss and are in a calorie deficit (consuming less calories or expending more calories that your body needs), then fat loss will occur but it can be masked on the scale for the above reasons. If you want to work out how many calories your body requires, have a look here at our Calorie Calculator
A one-off scale weight is not a measurement of progress, a trend over time will be more indicative of progress. If you do want to monitor your weight, weigh EVERY day at the same time ideally first thing after the loo. Write them down and then each week add them up and divide by 7. Use that number to compare with the following week and to see the trend. Use the scale together with…
- TAKE MEASUREMENTS
- TAKE PHOTOGRAPHS
- LOOK IN THE MIRROR
- THINK ABOUT HOW YOU FEEL
Here’s an article on MyFitnesspal with more information