What you need to know about fluctuating body weight

A typical error that many dieters make is becoming fixated on the number on the scale. While body weight is a critical indicator of success, it can fluctuate daily. However, if you follow theserecommendations, you won't have to fear fluctuations.

Significant Takeaways

• Because body weight naturally changes due to a variety of circumstances, we must use caution when drawing conclusions.

• Everything from carbohydrate and sodium intake to food selection and menstruation can have an effect on body weight.

• If your weight suddenly increases or decreases, assess your activities during the preceding 24 hours and be realistic - fat loss or growth cannot occur in such a short period.

Although variations in body weight provide significant feedback, they must be interpreted cautiously.

When the scale moves up or down, it indicates simply how much weight you've lost or gained, not what you've gained or lost.

Your body weight can fluctuate everyday by 1-3 percent without affecting your body fat or muscle mass composition. Daily fluctuations are mostly caused by fluctuations in your body's water balance ("water weight") and the amount of food stored in your system at any particular time.

The table below summarizes the several factors that can contribute to your body weight fluctuation.

Bear in mind that a pound of body fat (0.45kg) contains around 3,500 kcal. On the basis of this assumption, we may state the following:

Consume at least 3,500 kcal more than your maintenance calorie intake to store one pound of body fat.

To shed one pound of body fat, you must consume at least 3,500 less calories than your maintenance calories.

Weight loss is not a linear process, and during your change, various strange things happen to your body weight.

The graphics below demonstrate how your body weight might fluctuate and how the 3,500 kCal test can help you maintain your composure when stepping on the scale.

Note: (75kg = 165lbs/ 76kg = 167lbs

Variations in female body weight A woman's body weight may fluctuate very little or significantly over her menstrual cycle, often peaking just before menstruation.

This article is not intended to provide a thorough review of the menstrual cycle. I do, however, advocate charting your cycle and visiting a physician if you have any concerns.

You can use one of several smartphone programs or keep a manual record by noting the first day of your period as '1' and so on.

Recommendations

When determining your body weight, adhere to the standard practices indicated above. Consider your daily weigh-ins as data collecting and keep the weekly average in mind.

To troubleshoot body weight changes, use the '3,500 kcal test.' If your body weight suddenly increases, ask yourself, 'did I consume an excessive amount of food yesterday?' If the answer is no, you are simply retaining water or having an abnormal amount of food in your system.

The best ways to prevent water retention are to drink lots of water, eat plenty of veggies, exercise, and maintain a stable diet.