Fat Loss And Scale Weight Fluctuation


Scale weight fluctuations happen when you embark on your fat loss journey.

As weigh in day approaches, the constant mindf**k and bouts of anxiety can cast feelings of regrets and questioning seconds before stepping on the scale…

“why did I skip that cardio session after work?”

“will that extra piece of Dominos I ate with the mrs on Sunday show up?”

This article will help understand why your sale weight fluctuates, hoping you’ll stop letting a made up number on the scales dictate your mood for the day, getting you down and miserable.

Here’re 10 reasons why your scale weight does crazy things and why weight fluctuations are absolutely normal (and the sooner you realise this, the sooner you can stop messing about, beating yourself up and feeling sorry for yourself when your scale weight doesn’t do what you want it to).

1 – Different Surface

Have family members who move the scale around the house? One day you’re weighing on carpet, the next on tiles? This will cause HUGE differences in weight.

2 – Sodium (Salt)

Scale weight fluctuation

With more consumption of salt, you’ll hold onto more water, leading to an increase in scale weight. This isn’t fat, and it doesn’t mean you’re not losing body fat. The extra water retention is making you heavier.

3 – Last Time You Used The Toilet

You weighed at 8:00am on Tuesday after using the toilet.

You weighed at 8:00am on Tuesday without going to the toilet.

You’ll clearly be heavier if you don’t use the toilet.

Urine and poo weigh a lot you know…

4 – Battery Power

Pretty obvious, but I thought I’d tell you anyway.

Battery power can affect your scale weight especially if the batteries are coming to the end of their lifespan.

5-  Previous Day Stress Levels

Super stressed? Levels of your stress hormone (cortisol) is elevated when tension levels are high. This can lead to overeating and weight increase. Duh.

6- The Last Time You Ate

Again, if you’re like me and you prefer to eat late, the scale weight will differ compared to if your feeding shut off point was earlier in the day.

7 – Time Of The Month

Luckily, if you’re a guy reading this – this doesn’t apply to you, but during this phase a woman can see massive weight fluctuations.

8 – Hydration Levels

Again, if you’re slightly dehydrated after a night out, or after a day you didn’t drink much, you’re going to be lighter. Contrary to this, if you drink lots of water the day before, you may be slightly heavier.

9 – Time Of Day

Please, please, please understand that if you weigh at 1pm, compared to 8:00am, after the consumption of food and water YOU’RE GOING TO BE HEAVIER.

So many clients I’ve met before we’ve started working together have started weighing themselves before bed and you can’t be doing that.

The amount of food you eat per day, as well as what you drink and how much will affect your weight massively.

It’s not consistent, so please don’t do this. Its seriously stupid.

Weigh every morning, at roughly the same time, before eating or drinking – after using the toilet.

10 – You Binged

For every gram of carbohydrate you consume (stored as glycogen within the muscle) there is a set amount of additional water storage.

With this, extra calories consumed when you binge, consume more carbs, eat a take away, or simply eating yourself out of a calorie deficit will make you heavier.

Has this post made you more aware of why you shouldn’t let a number on a scale dictate your mood for the day?

Remember, the scale weight 95% of the time does matter, but other means and methods of progress should also be taken into consideration.

It’s why I always stress that my clients weigh as often as they can, taking the AVERAGE over a week.

We can do this by following the example below:

Monday – 85kg

Tuesday – 84.3kg

Wednesday – 84kg

Thursday – 84.6kg

Friday – 85.2

Saturday – 83.9

Sunday – 84.2

Average: 84.4kg

0.6kg drop since Monday – GET IN.

Yes, I’ve purposely made Friday stand out like that kid in school who wore uniform on non-uniform day, as this applies to the many people who weigh themselves once a week.

Imagine getting to Friday, 5 days into your diet and seeing a 0.2kg increase on the scale?

How demotivating and disheartening would that be to you?

You’d feel like giving up, right?

Hence why using this method i’ve outlined is one I use with clients (with great success may I add) and going forward, I hope you will to.


“Weighing 7 times a week is obsessive”

“I’d build an unhealthy relationship with the scales if I did that”

See, this is where you’re correct, yet you couldn’t be more incorrect at the same time.

The scale weight will only become as obsession if you allow it to, or if you have an obsessive personality.

“that’s me fu**ed then, good bye scales…”

Slow. Down.

Remove those scales from the bin…there’re ways around this.

First, you must first understand the scale is a tool (an awesome one) to monitor progress.

Second, you must realise it’s one of many tools where;

body fat skin callipers (cheap, yet aren’t very accurate)

DEXA body fat scanners (expensive, but accurate)

body measurements

Progress photos

How one feels and how clothes fit are various other methods of monitoring progress

Third, what’s stopping you from weighing three times a week, compared to one or 7?

And look, the fact of the matter is the deeper you venture into a cut, the leaner you get, the stronger your obsessive tendencies will become (yes, this does become a ‘thing’ to some when you reach low levels of body fat) along with OCD tendencies.

Meaning…if you’re a psychopath like me in your final few weeks of dieting, understand there’s no real way around this ,so just suck it up.

Oh and before I go, did you know research is in favour for those who self monitor their weight? And individuals who weigh regularly are more likely to keep the weight off upon completion of a dieting phase?

Did you enjoy that? You can learn more about nutrition and stuff by downloading my nutrition, training and recipe blueprint can be found by clicking here. This blueprint has helped many guys on their way, setting the foundations to a successful cutting or bulking phase – along with a 35 page recipe book that’ll make your dieting process a lot easier.

By Dan - The Flexible Diet Coach


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