If you’re working to drop body fat, you might be weighing yourself every day. One day you weigh a certain number, but the next it might be a few pounds lower, and the next it might be a few pounds higher. Why? Let’s find out About That Fluctuating Body Weight.

The Big 3 - Fiber, Sodium & Water

The first thing you should understand is that daily fluctuating body weight does not mean you’re gaining or losing fat. A small level of weight fluctuation is normal. That said, there are 3 main reasons your weight can change from day to day: your sodium intake, your water intake, and how much fiber you eat. 

Sodium is huge because it causes water retention, which can show up as several extra pounds on the scale. Speaking of water, your intake or lack thereof can also play a huge role in the number on the scale. Drinking plenty of water keeps you hydrated, helps you feel full sooner, and flushes out excess sodium.^(1,2)

Fiber intake is another major factor that plays with the number on the scale. That’s because soluble fiber absorbs water, increasing its density. Soluble fiber foods include oats and sweet potatoes. 

Other Reasons Your Weight Fluctuates

Medications

If you’re taking any prescription medications, make sure you read the side effects information. Many medications can cause weight changes. 

Stress

Stress can have several negative effects, from disrupting your sleep schedule to causing excess water retention to binge eating. The actions of the catabolic stress hormone cortisol play a big role in this. 

Hormones

This applies primarily to women’s menstrual cycle, which causes bloating and water weight gain. 

Fasting

When you’re asleep, your body keeps functioning. Yet you’re in a fasting mode. At night, the body will use the calories we consume during the day to meet its energy and other needs. This can affect your weight in the morning. 

What’s The Solution?

For the best results, weigh yourself once or twice a week at the same time in the morning, preferably before you eat or drink anything. You should also limit your intake of sodium and stay hydrated. Also, while the scale is important, use the mirror as your guide. If you’re trying to lean out, are you losing fat, or are you losing overall body mass (muscle)? There’s a big difference between losing fat and losing weight. You want to focus on fat loss, because when you lose “weight” you might lose as much, or more, muscle as fat. 

Don’t Forget 5% Nutrition!

One great way to control excess water retention is with Stage Ready. It’s a potent natural diuretic that can help you get rid of excess water retention. Also, Core KSM-66 Ashwagandha is a powerful adaptogen that helps the body cope with stress. Additionally, lack of sleep caused by stress can have a negative impact on your weight. Sleep better with Knocked The F*ck Out!

Recap

Minor weight fluctuations are nothing to worry about. These changes do not mean you're gaining or losing fat, it’s largely water weight. Instead of stepping on the scale every day, weigh yourself once or twice a week, always at the same time. Avoid high-sodium foods and stay hydrated. Finally, add 5% Nutrition to your program!

References:

1. https://www.ncbi.nlm.nih.gov/books/NBK545436/
2. https://www.healthline.com/nutrition/6-ways-to-reduce-water-retention