You ate well all week, trained hard, and the scale is up a kilo. Before you panic: body weight moves up and down every day for reasons that have nothing to do with fat.
What actually moves the scale
- Salt, a salty dinner (hello, karahi) makes your body hold more water for a day or two
- Carbs, stored carbohydrate in muscle holds water with it
- Training, sore, recovering muscles hold extra fluid
- Sleep and stress, both affect water retention
- Digestion, food that hasn't passed through yet still weighs something
- Hormonal cycles, many women see predictable swings across the month
Use weekly averages
Weigh yourself at the same time each morning, after the bathroom and before eating. Then compare this week's average with last week's. That trend is what matters.
Look beyond the scale
If you're lifting, you may be losing fat and gaining a little muscle at the same time. Progress photos and a waist measurement every few weeks often show change the scale doesn't.
