Normal scale fluctuations are expected!
An incredibly stressful part of trying to lose weight is when the the numbers on the scale jump up suddenly. You weigh yourself one day and feel great, then the next day weigh again and see you’ve gained 4 pounds?! It seems unfair, unjust, maybe makes you think, “Screw it! Bring on the cake!”
Before you give up and let it all go, consider this. It is NORMAL for your weight to fluctuate any where from 2-8 pounds on a day-to-day basis! NORMAL! There are a few reasons why this can happen.
Water fluctuations in the body can quickly add a few pounds.
Things that may increase the amount of fluid retention in your body:
- Hormonal changes (especially in women).
- Sodium intake.
- Mild dehydration.
- Strength training, as it causes micro tears in the muscle (which is how the muscle builds), and can lead to holding water in the muscle for a few days after a workout: especially if you are new to training.
- Carbohydrate consumption: stored carbohydrates in the body, store water.
As Dr. Melina Jempolis, Physician Nutrition Specialist, states: “Basic laws of physics would not allow you to gain four pounds of fat in such a short period of time unless you ate an extra 14,000 calories (each pound of fat contains 3500 calories).”
Weighing yourself once a week is sufficient. It’s best to do first thing in the morning, after using the bathroom, before eating. If you have a significant amount of weight to lose, over the course of time, you should see the numbers fall to reflect actual fat loss.
Sustainable Healthy Weight Range
When your weight loss journey nears its end, it’s then about finding your sustainable weight range. A sustainable weight range is a place where you are eating well and exercising in a routine, and have your natural 2-8 pound fluctuation. This number may not be the magical number you had originally envisioned, but that’s ok. Finding your healthy range is the goal, and that healthy range is where you want to stay.
About the Author
Judy Jerome, Certified Personal Trainer and Weight Loss Specialist by The National Academy of Sports Medicine, Cancer Specialist, and Pre/ Post Natal Certified
As a personal trainer, dance teacher, and choreographer; Judy focuses on proper alignment, flexibility, and core strength.
She strives for her clients to work to their full potential; creating challenging programming, in a safe environment. Judy has a passion for running and functional strength training.
“My favorite part in a training session is when there is an, ‘Ah ha!’ moment: a client’s discovery about his or her body, and what it is capable of, when a piece of the puzzle is placed. Very satisfying!”