When you’re trying to lose weight it’s easy to get caught up in the number on the scale, witch is logical since what you’re trying to do is to bring that number down.
But what’s important to remember is not to let your weigh in’s affect you day by day. What I mean by that is that if you weigh yourself one day and the number on the scale has gone up a little bit it doesn’t mean you have put on fat, during the week your weight will fluctuate both up and down due to a couple of factors, not only fat gain or fat loss.

What causes your weight to fluctuate?

Depending on what you ate and how much water you drank yesterday compared to to your usual intake your body might be holding on to water.
Lets say you hit all your macros just like every other day, but you might have had a lot more salt and sodium that day, when you now wake up the morning after and step on the scale the number might have increased by several pounds, these pounds are just water.
The same happens if you are used to drinking a certain amount of liquid and then one day you forget or just don’t drink as much, your body thinks that it suddenly doesn’t get the water that it’s used to so it starts holding on to more of the water it gets.

2. Glycogen
When you eat carbohydrates they get stored in the your muscles as glycogen, along with glycogen comes water.
Lets say you have been cutting out a bit of carbs from your diet and suddenly one day you have a little extra, now your body have more glycogen to store in your muscles and with water that comes along with it your weight will increase. This does not mean you have put on any fat, if anything it’s a good thing since your muscles now have more energy.

3. Meal timing
If your weight has gone up a little bit one day it might just be because you ate your last meal later than usual or that your last meal was less easily digestible than usual.
Ether way you probably have more undigested food in your system witch will increase that number on the scale.

How can you track your weight loss progress?

When I am trying to cut body fat, I always weigh myself every morning, but I don’t make changes or adjustments in my training and nutrition plan based on the number I get every day.

I would recommend that you weigh yourself on a daily basis, in the morning, after using the bathroom without eating or drinking anything, then you track your weigh in’s by writing them down in a log book or your phone notes.
Then you calculate your weekly average, witch means that you should be cutting for at least two weeks before you make any changes to the diet and training you have set up.
By calculating your weekly average you get a more accurate indicator on witch way your weight is going than when you look at the weigh day by day.

So basically the first week of cutting you should only weigh yourself to write down the number on the scale, don’t even think about it any more.
The second week you do the same, but at the end of this week you calculate your average weight for week one, then for week two. When you have done this you can see if your average weight has gone up or down from week to week and make the necessary adjustments based on these numbers instead.
I would recommend that you adjust your macros and cardio so that you lose around 400-600 grams a week.

Thank you for reading.
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Add yours

  1. This was a really interesting article. I’m definitely going to try what you’ve suggested as my weight fluctuates, so taking an average makes sense! Thanks for the information 🙂


  2. I enjoyed reading it thanks for posting but I wanted to make you aware of a misspelled word. “witch”. Change it when you can to which. it’s in this sentence. ” When you’re trying to lose weight it’s easy to get caught up in the number on the scale, witch is logical since what you’re trying to do is to bring that number down.” I know, I’ve caught things on my blogs after I’ve posted it and re-read it.

    Liked by 1 person

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