We know it is frustrating. You have been eating nutritious foods and moving your body. One day, you get on the scale and see a weight loss, and the next day, your weight is higher. You may feel confused and defeated. You may feel like it is not worth the hard work and time to make these healthy changes. You might feel like giving up. At Athens, we do not believe your self-worth is tied to the number on the scale. We also believe in the value of healthy habits without weight loss as a goal. If you believe weight loss is right for your body, learning about why your weight fluctuates can help you keep your long-term goals in perspective.
One of the things that causes an increase in weight is the physical weight of food and drinks. Imagine you are standing on a scale holding your dinner and a beverage. Of course the scale would go up. The same rules apply if that food and drink is in your stomach. Just because you can’t see it doesn’t mean it won’t influence the scale weight before you’ve digested it. This is not fat or muscle gain.
Eating certain types of foods can also show up as increased weight. Sodium and carbohydrates can lead to a temporary water retention. When people go on low-carb diets, they often see a quick reduction in weight. A lot of that weight loss comes from the water weight people lose when they use up their stored carbohydrates. This is not fat loss. Dehydration, whether through excessive sweating or illness, can also lead to a lower number on the scale. This is also not fat loss. Hormones can also influence your weight. People with menstrual cycles know that depending on the week, their weights can vary by several pounds, even if they haven’t made any lifestyle changes.
If you are constipated, you can expect to see a higher number on the scale. Again, this is not fat gain; rather it is the weight of the waste that has not yet left your body. Include good sources of fiber, such as beans, lentils, fruits, vegetables and whole grains, as well as plenty of fluids to help you move your bowels regularly. Finally, your eating habits may change day-to-day. You may be more mindful during the week and less so on the weekends. Because of that, your weight may be a little higher at the beginning of the week and lower in the middle or at the end. To have a more accurate idea of how your weight is trending over time, consider only weighing yourself once per week, perhaps on a Wednesday morning. Then you will not be as influenced by the completely normal daily fluctuations that all people experience. Even better, you may consider using how your clothes fit or how your body feels as you move through your day as a guide rather than letting the number on the scale dictate how you measure your success.
Written by Amanda Thomas, MS, RDN