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As a human being it is entirely natural to have your weight fluctuate from time to time. Expecting your body to maintain the same number on the scale your entire life is not a reasonable expectation to place on yourself, and there are a variety of factors which can cause your body to change in weight from day to day.
If you’re afraid that weight fluctuation means that you’re continuing to gain and lose weight, we’re here to set your mind at rest that there’s a completely normal explanation to the ever-changing number on the scale that has almost nothing to do with the food you’re eating or even your weight loss journey at all. The next time you take the scale too seriously, there’s one thing you should remember as to why your weight may be fluctuating.
Setting unrealistic expectations for your body can make it much more difficult to create a healthy relationship with food and weight loss, and the fluctuation of your weight on the scale is entirely normal in every body. This is in large part due to water weight, which is determined by several different factors, many of which are unrelated to your diet.
“Within a day your weight can fluctuate between 1-3lbs on average,” explains Sylvia Gonsahn-Bollie, M.D. “Water weight can occur from hormonal changes especially around your period or taking in too much sodium which causes water to flow into the body.”
Hormones are ever changing within your body which can have a significant impact on your weight and how your body reacts from day to day. It’s actually entirely normal to have your weight change up to 5 lbs throughout the day, depending on your hormones, water intake, salt retention, and bathroom schedule.
“Long term, your happy, healthy weight is actually a range that can vary as much as 5-10lbs (or <4% body weight change) without significant health consequences. It's important to keep in mind, each day the body undergoes multiple hormonal and environmental interactions that may cause your body weight to change,” says Gonsahn-Bollie.
The one food factor which can make an overnight impact on your weight is sodium, and you may find that after eating high salt foods such as chips or processed meat the scale may read a little heavier the next morning. This is actually water weight that your body begins to hold on to when you’re inundated with sodium, but will quickly be remedied once you get hydrated.
Additionally, when you complete a particularly strenuous workout you may also notice a change on this scale. Your body will continue to retain water after a workout, and inflammation from placing your body under duress may also cause the scale to go up or down. All of this is perfectly normal and has no real bearing on your true weight or success with fat loss.
Oscillating between a several pound difference may be normal, but quickly gaining and losing weight can have a severely negative impact on your body as a result of yo-yo dieting and severe restriction. “Instead of hyper focusing on the scale, I recommend focusing on healthy behaviors that are sustainable,” suggests Bridget Isaacs, MS, RD.
Implementing positive behaviors can be achieved by creating a healthy and well-balanced diet, making sure to prioritize macronutrients and water intake, and being aware that your body will never maintain a stagnant weight so as not to force this expectation on yourself. Fluctuating weight is not a factor that you can control, so being aware of the outside influences which may be affecting your body can help to create a better mindset when it comes to a healthy lifestyle and sustainable weight loss.
