What causes Weight Scale Fluctuations ?
What causes weight scale fluctuations? Here's an example. I had a client who was weighing a little higher than usual this week, which made her totally demotivated and discouraged. When we analyzed her previous week's progress track, we concluded that: 1. She was very sore from her workouts that week, which can cause water retention to repair damaged muscle tissue. 2. She was working for about 11-13 hours a day which indirectly increased her stress levels and had a bad impact on her sleeping timings. These points explain clearly why the scale went up. I am not saying these are the only reasons but my point here is you need to analyze many factors objectively and then come to the conclusion. Here are some other factors that can influence that number: 1. How you weigh yourself: I recommend you should weigh your weight early morning empty stomach after your bowel movements wearing the same clothes every time. Also, keep track of your measurements. 2. Sleep: The amount of sleep you have has a huge impact on your progress. Make sure you complete your sleep and fix your sleeping timings. Sleeping timings differ from person to person. But average sleeping timings should be around 7-9 hours per night. Children and teens even need more. 3. Muscle soreness: When you are sore, your body holds water in the muscles to repair damaged muscle tissues. Example, if you have an intense leg workout session yesterday and your legs are super sore, that might be one of the reasons for the fluctuations in weight. 4. Stress hormones: Increased cortisol ( stress hormone) can also show a rise in weight on the scale. If you are super stressed or sleep deprived, that absolutely has an impact on the scale reading. 5. Water and Sodium intake: Increased sodium intake can cause water retention leading to higher than usual weight on the scale. 6. Digestion: Eating a larger amount of fibers can cause you to retain a little bit more water than normal, hence leading to scale fluctuations. 7. Glycogen stores: The more glycogen in your muscles (stored carbs), the more amount of water your body will retain. This is the major reasons why keto diet leads to the big initial drop in weight. 8. Medications: Things like anti-inflammatory drugs may cause fluid retention. Conclusion: Don't get panic and demotivated if you see fluctuations on the scale. Analyze the reasons, understand the factors, track your progress, keep a track of your measurements, figure out and then proceed ahead with your journey. Cheers! Stay motivated.