Hey Angels and Alphas,
Stepping on the scale every morning can definitely be a stressful experience, especially if you’re looking to lose weight. Every time your weight goes up and down, you feel like it’s making a big difference. But is it really?
When you’re training toward your weight loss goals, it’s only normal that you’d pay so much attention to the number on the scale. But if you’ve been logging your weight for a few weeks or you’re months into your journey, you’ve most likely noticed that fluctuations are more than common.
That being said, they can still be frustrating to see even when you’re working hard to get into the best shape of your life.
Here’s the good news: day-to-day fluctuations are most often the result of water retention or water loss. That’s why if you suddenly go up or down a couple pounds from the day before, you’re not really dealing with fat loss or fat gain.
Today, we’ve come together to share 8 sneaky reasons why your weight fluctuates daily and what you can do about them:
#1 IF YOU GO OUT TO EAT WITH YOUR FRIENDS…
Salt and carbohydrates both cause water retention. They drive your “scale weight” up dramatically and temporarily. And when you pair them together, it’s all the worse. This is likely to happen after a restaurant meal since restaurant food tends to contain more carbs and salt then the food you cook at home (yes, even when you’re eating from that healthy place you love.)
#2 IF YOU DRANK A LOT OF WATER…
Yes, staying hydrated is key if you’re trying to lose weight. But the first few days of increasing your water intake will likely result in seeing the number on the scale go up. When you’re dehydrated, you weigh less, and when you’ve taken in a lot of water, you weigh more.
But that doesn’t mean you’re “heavier.” Let’s say you don’t drink that much fluid one day – you’ll wake up next morning and your weight will be down. Then you’ll drink a ton of water, replenish your body’s stores, and the next day you will have gained 2-3 pounds.
But that doesn’t mean you’ve gained 2-3 pounds of fat so make sure you realize this next time you see the number on the scale do something seemingly illogical.
#3 IF YOU HAD A TOUGH WEIGHTLIFTING WORKOUT…
Have you ever noticed that your weight goes slightly up the day after a hard strength training workout? That’s because when you strength train, your muscles fill up with blood and water to help repair tissue that you’ve damaged. This damage is actually the kind of damage you want! It leads to bigger, stronger, more enduring muscles but it can cause a temporary rise in “scale weight.”
#4 IF YOU HAD A TOUGH ENDURANCE WORKOUT…
Doing some cardio can also be another reason why your weight has gone temporarily up. Doing cardio can cause a boost in blood volume which then causes a small increase in your scale weight after you’re done training. This is absolutely normal and will drop back down after a few hours. However, if you happen to weigh yourself in that exact time, just make sure you don’t stress about it.
#5 IF YOU’RE TAKING SUPPLEMENTS
If you’re taking a supplement such as creatine, for example, you’ll likely be holding onto water and glycogen in the muscles. That’s what creatine does – it’s the same reason why your muscles look fuller or “more swole” when you’re taking creatine.
#6 IF YOU CONSUMED MORE CARBS THAN USUAL!
Carbohydrates are your friend, but eating a lot more than you need to during the course of one day or even the course of a few days can make it seem like you’re stacking on pounds. Consuming carbohydrates will result in water weight visualizing on the scale. That’s exactly why people lose weight quickly when they start a low-carb diet. The body stops holding onto extra water. And it’s also the reason why they gain weight back so quickly when they jump off the low-carb diet.
#7 IF YOU’RE SICK
Have you ever wondered why you weigh less when you’re sick or right after you’ve just recovered from a short flu or cold? It’s pretty simple. Even mild illness can cause slight dehydration and, as a result, quick drops in body weight. A lot of the time, people complain about gaining weight after an illness, but it’s just really their body rehydrating after being sick.
#8 IF YOU’RE IN A HUMID, HOT ENVIRONMENT
Do you find yourself weighing more when the temperatures rise? When it’s hot and humid out, there’s a tendency for the body to get bloated and retain water, driving your scale weight up. Once the weather cools down, you will be back to your normal baseline.