When struggling with scale fluctuations, read this! And then, read it again!
The scale can be a tricky tool for tracking progress, but it does have its place when used appropriately. What does “appropriately” mean?
Using only the scale to track progress and dictate changes is a HUGE disservice. If the goal is to change body composition (lose body fat or build muscle), the scale should NOT be used alone.
Combine the data from the scale with other tracking metrics to get a full picture of body composition changes. Additionally, getting caught up in daily scale numbers can drive anyone absolutely CRAZY…for NO reason! Many factors impact the number on the scale in a 24-hour, 48-hour or even week-long timeframe.
Here’s What the Day-to-Day Scale Number Actually Reflects:
Hydration Status and Electrolyte Balance:
Electrolytes (magnesium, potassium and especially sodium) control water balance and cell hydration. If electrolyte levels are off, fluid balance shifts, leading to changes in water weight. A sodium-heavy meal can cause temporary water retention, not fat gain. For example, if someone goes out to dinner at their favorite Mexican restaurant and wakes up the next morning three pounds heavier, they didn’t gain three pounds of fat overnight…they just consumed a lot more sodium than usual, and their body is retaining extra water.
Food Residue in the Gut:
Undigested food moving through the colon can weigh three to seven pounds depending on the diet. High-fiber foods tend to produce more residue.
Bowel Movements:
It’s common to see the scale drop after a bowel movement.
Carbohydrate Intake:
For every gram of carbohydrate stored in the body (as glycogen), there are approximately three to four grams of water retained. If someone has fewer carbs during the week and then goes out to eat on Friday night, indulging in some extra bread or a slice of pizza, the scale will likely jump up on Saturday morning…IT’S JUST WATER!
Exercise:
Workouts can cause water loss or retention. Sweating during exercise leads to water and electrolyte loss, dropping the scale. Resistance training causes muscle micro-tears and inflammation, leading to temporary water retention.
Menstrual Cycle:
Hormones like progesterone and estrogen naturally rise and fall throughout the month. During the luteal phase (between ovulation and the start of menstruation), progesterone levels rise and can cause less water retention. As progesterone drops during the late luteal phase (PMS week), there can be a rebound effect causing water retention. The surge in estrogen during the follicular phase (between the first day of the period and ovulation) can also cause more sodium and water retention. Therefore, during the late follicular phase (around days 10-14) and the late luteal phase (around days 26-28), it’s more likely to retain water and see the number on the scale rise.
Stress and Sleep:
Chronic stress raises cortisol levels, causing water retention. Lack of sleep affects kidney function, influencing sodium and water balance. High stress and/or lack of sleep can cause the scale to rise.
So, What Does Matter?
Using the scale to assess weekly averages and long-term trends. A downward or upward trend in scale weight over time generally correlates with body fat loss or muscle/fat gain. Tracking weekly and monthly averages helps assess changes when combined with other metrics:
- Weekly/Bi-Weekly body tape measurements
- Monthly progress pictures
- Performance increases during training (i.e., getting stronger over time)
- How clothes fit
- How one feels
Ideally, weighing oneself a minimum of four times per week at the same time each day (every day is best for a seven-day rolling average) bypasses daily fluctuations and creates a trend line showing true loss or gain over time. This should be done first thing in the morning, before eating or drinking, after using the restroom and nude.
Main Takeaway:
Short-term changes in body weight are practically meaningless, while longer-term changes tend to represent more accurate progress. Don’t let day-to-day scale fluctuations affect your mindset – they DO NOT MATTER!
A little about me:
My name is Jane Burnette, and I’m passionate about health and wellness. As a holistic health coach with a degree from UNC Chapel Hill and numerous certifications, I specialize in lifestyle changes that empower people to achieve their health goals.
My mission is simple – guide clients to optimize their daily habits, so their body’s natural healing processes can kick in. Rather than focus on diets or quick fixes, I teach sustainable strategies for nutrition, exercise, stress relief and more.
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