If you've ever hopped on the scales one morning, only to find that the numbers have suddenly increased overnight, don't panic. For most people, daily weight fluctuations of 0.5kg-2kg (1-5lbs) are normal.
Try to avoid fixating on day-to-day changes, though. Instead look for trends over weeks or months, because your weight can be affected by a number of factors.
Some of the factors that influence these daily fluctuations include:
1. Water
About 60 per cent of your body is water, so things like a salty dinner or high-carb meal can cause water retention and influence your weight.
Hormonal changes, especially around your period, can also cause fluid retention. These fluctuations are usually temporary and will resolve themselves in a day or two.
2. Food
When you eat, food has to travel through your digestive system, and that journey adds weight until it leaves you. So, if you’ve eaten a big meal late at night, the scales might reflect that in the morning.
It’s important to remember that this is not an increase in fat, but simply the natural process of digestion.
3. Exercise
You might notice that your weight drops after a sweaty gym session. Sadly, that’s more likely due to water loss rather than fat loss. On the flip side, if your muscles are repairing from a workout, they may hold onto water as part of the recovery process. This can make you heavier temporarily.
Over time, increased muscle mass can add to body weight, even as fat decreases, so the scale might not reflect fat loss accurately.
4. Bowels
If you’re a bit constipated, or weigh yourself just before or after a bowel movement, you’re likely to notice that fluctuation on the scales, too.
Keeping hydrated and making sure you have adequate fibre in your diet can help maintain regular digestion and reduce variability.
5. Alcohol
Alcohol dehydrates you, which can lead to temporary weight loss. But your body is likely to overcompensate for this by retaining water the next day.
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The best ways to weigh yourself
Be consistent
Weigh yourself at the same time each day, ideally in the morning after using the bathroom and before eating or drinking, using the same scales and wearing as little as possible.
Check your scales
Placing scales on a soft surface, such as carpet, can lead to inaccurate readings. For the most consistent results, put them on a flat, hard surface like tiled or wooden floors.
Focus on the big picture
Don't get discouraged by daily fluctuations. Instead, track your weight over weeks or months to identify meaningful trends.
Consider other measures
If you're engaging in regular exercise and building muscle, your weight might not decrease as quickly as expected.
Monitoring other metrics, such as waist circumference or how your clothing fits, can provide a more comprehensive view of your progress.
Sometimes even taking photos of yourself and tracking those over time to see the change in your body shape can provide motivation on your weight-loss journey.
Keep perspective
Remember that weight is just one aspect of health. Factors like energy levels, strength and your overall wellbeing are equally important.
This article is an answer to the question (asked by Jake Bittel, via email) 'How much weight fluctuation is normal?'
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