Beyond the Numbers: Understanding the Real Factors Behind Weight Fluctuations

I did a social media post on this topic recently for my followers (head over to my Insta profile beverleyforbesnutrition if you want the shorter version!  This blog, however, expands the topic a little bit and adds one or two more factors that I didn't include before.

Before diving in, I could shorten this blog to just this: The reason you're not losing weight is because YOU'RE.NOT.IN.A.CALORIE.DEFICIT!  While that may seem like stating the obvious, and, before I get thumped .... I know it's not particularly helpful and CERTAINLY not motivating, and it's my job to motivate my clients. So, while calories DO matter, here are some key factors that influence the scale and why you shouldn't stress over daily weight changes.

So, when it comes to tracking your health and fitness progress, many people focus on the number they see on the scale. But weight is a complex measurement, influenced by various factors that can fluctuate daily. While the scale provides some useful information, it's important to understand what it really tells you—and what it doesn't. 

Hydration

Water makes up about 60% of your body weight, so it's no surprise that hydration levels can cause weight fluctuations. When you're dehydrated, your body holds onto water to maintain balance, which can increase your weight temporarily. On the other hand, drinking a lot of water can also add weight, but this is also temporary and doesn't reflect fat gain or loss. 

Tip: Drink a decent-sized glass of water first thing in the morning and then sip throughout the day to stay hydrated, but avoid over consuming fluids right before weighing yourself. Aim for consistency in your hydration habits, as this can help reduce daily fluctuations caused by water retention.

Food Volume

The food you eat can temporarily increase your weight simply because of its volume. High-fibre foods, which are great for digestion, as well as acting as prebiotics for your bowl health, take longer to pass through your system and can add temporary weight. Remember, the number on the scale may go up after a meal, but this doesn’t mean you've gained fat.

A client once remarked how could it have been possible that their weight had increased by 2-pounds the morning after eating "only" a large salad for dinner. Understanding that this was just the weight of the food digesting helped them avoid unnecessary worry.

Muscle Mass

Building muscle through strength training is a positive change for your body, but it can affect the scale in unexpected ways. Muscle is denser than fat, meaning it takes up less space but weighs more per volume. As you build muscle, you might see the scale go up even as your body becomes leaner and stronger. This is why the scale alone isn't the best indicator of progress, especially for those (such as Yours Truly!) engaging in strength training.

Tip: Consider seeking professional body composition analysis rather than relying solely on weight. (I'll be adding this to my repertoire after February 2025),  

Exercise

Exercise, especially when it involves strength training, can cause temporary weight gain due to muscle repair and glycogen storage. When you exercise, your muscles store more glycogen for energy, which binds with water and can lead to an increase in weight. Additionally, exercise-induced inflammation can cause water retention as your muscles recover. This is a positive sign of progress and not something to stress about!

Tip: Focus on performance goals, like lifting heavier weights or running faster, rather than just the number on the scale.

Stress

Stress triggers the release of cortisol, a hormone that can cause your body to retain water. This can lead to temporary weight gain. But, before you head off screaming into the night: "IT'S BECAUSE OF MY CORTISOL!", hold it right there: Cortisol itself is not the demon here. Cortisol has many functions in the body but most think of it as the 'stress' hormone. Cortisol does not prevent fat loss, but chronic stress can lead to poor eating habits and lower physical activity, and it's these factors can lead to weight gain. There is much misleading information about the relationship between cortisol and weight management. The real importance is investigating underlying causes of elevated cortisol. Buying into some influencer's 'Eat-This-To-Lower-Your-Cortisol-Levels' programme, or purchasing some pedlar's supposed magic pill, is not the answer. 

Tip: Incorporate stress-relief practices into your daily routine, such as yoga or deep breathing exercises.

Sleep 

Poor sleep doesn’t just make you feel groggy—it can also impact your metabolism and lead to weight gain. When you’re sleep-deprived, your body produces more ghrelin (the hunger hormone) and less leptin (the hormone that signals fullness), leading to increased appetite and potential weight gain.

Tip: Maintain a consistent sleep schedule, even on weekends, to support your overall health and weight management.

Hormones 

Hormonal changes, particularly in women over 50 experiencing menopause, can lead to weight fluctuations. During menopause, decreased estrogen levels can cause the body to store more fat, particularly around the abdomen. In reality, this is more about fat redistribution, than fat gain however. Men also experience hormonal changes as they age, such as decreased testosterone, which can slow metabolism and increase fat storage.

Tip: Keep in mind that hormonal fluctuations are normal. Focus on a balanced diet, regular physical activity and stress management. Be patient with yourself and seek support if you’re finding these changes particularly difficult to manage.

Sodium Intake 

High sodium intake can cause your body to retain water, leading to a temporary increase in weight. Processed foods, restaurant meals, and even some seemingly healthy foods like canned soups can be high in sodium, which can skew your weight.

Tip: Opt for fresh, whole foods and use herbs and spices instead of salt to add flavour to your meals. Reducing your sodium intake is also beneficial for your heart health and stroke risk reduction.

Digestion 

Your digestive system plays a key role in daily weight fluctuations. Factors like bowel regularity, gut health, and even the time of day can affect what the scale shows. Regular bowel movements help keep your weight stable, while constipation can cause a temporary increase.

Tip: Incorporating fibre-rich foods, staying hydrated, and maintaining a balanced diet can promote regular digestion. If you're prone to digestive issues like bloating or constipation (IBS), consider tracking how certain foods affect you and making adjustments accordingly. 

Alcohol 

OK, don't shoot the Messenger!: Alcohol not only adds empty calories but also disrupts metabolism and can cause water retention. It also impacts the liver which prioritises processing alcohol over other metabolic functions, potentially leading to fat storage.

A night of drinking and a weight 'spike' the next morning wouldn't be due to fat gain, but rather alcohol-induced water retention and the high-calorie content of drinks.

Tip: Drink a glass of water between alcoholic drinks to stay hydrated and reduce overall consumption.

Carbs 

Don’t fear carbs—they’re essential for energy. Just remember that increased carb intake can lead to temporary water retention, so don’t panic if you see the scale go up slightly after a carb-heavy meal. So, before any Keto zealots try to convince you otherwise, your weight gain after eating carbs isn't fat, it's water weight. 

Tip: Pair carbs with protein and healthy fats to stabilize blood sugar levels and reduce water. Focus on quality carbs like whole grains, fruits, and vegetables, and remember that carbs are necessary for fueling your body, especially if you’re active.

So, there you have it: while the scale is just one of many tools you can use to track your progress, understanding the various factors that influence your weight can help you interpret the numbers more accurately and avoid unnecessary stress. 

Note on Weighing Yourself:

• Timing: The best time to weigh yourself is first thing in the morning, after you’ve used the bathroom and before eating or drinking anything.
• Consistency: If you must weight yourself, try to do this once a week rather than daily to avoid getting caught up in the normal day-to-day fluctuations.
• Focus on Trends: Look for long-term trends in your weight rather than focusing on the daily numbers. This gives you a more accurate picture of your progress.

My favourite piece of advice that I give to my clients is this: Instead of focusing solely on the scale, pay attention to how your clothes fit, how strong you feel, and other non-scale victories.