08 Jul The Scale Went Up 3# Over Night!

You have been working so hard towards your weight loss goals and step on the scale and your weight is up 3# Overnight!

I hear you, this can be frustrating when you have been working so hard towards your health goals. Your weight can fluctuate between 1-5# in a day and understanding why this happens can alleviate the mental game.

Your body is made of about 60% water. Changes in fluid status can directly affect the scale weight, but this does NOT mean fat gain.

Eating foods higher in salt causes your cells to retain more water.

If your diet the previous days was higher in carboHYDRATES, for every 1 gram of carbohydrate, you store 3g of water. This is not fat gain.

When you start reducing calories, you will see a dip in weight because your glycogen stores release water. Once you rehydrate, it’s normal for your weight to go back up. This is not fat gain, it takes the body time to adapt to healthier habits.

Sleep & Stress

Higher stress and lack of sleep affect your hormones, which can affect your appetite and fluid status. Hunger and fullness cues can be off. When cortisol levels are higher from stress, it tells the body to release energy in the form of glucose to the bloodstream. Usually we are not “running from a bear” and burning this energy so it is more likely to be stored for later use.

Alcohol

Alcohol takes longer for the body to process and eliminate. Drinking alcohol slows the digestion of other foods, and can lead to water retention. Alcohol is also dehydrating and can temporarily cause your weight to be lower.

Menstrual Cycle

Just prior to, and starting your menstrual cycle, it is normal for your weight to be higher. Your weight should be back to average within the first few days of your cycle beginning.

Time

Depending how long it was before you ate or drank water, and the last time you went to the bathroom can affect the weight on the scale.

Training

If you recently did a strength training workout, the muscle repair process may cause some water retention.

If you are looking at daily weights, always take the weekly or monthly average. Weighing yourself periodically or every week is not a true indication of total fat loss.

The scale weight is one data point and why I focus on other forms of progress in my nutrition coaching program. 

Your Value is way more than a number!

If you are living and dying based on the scale, let’s create a sustainable nutrition plan you feel good about and see lasting results.
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Jennie