If your scale jumps up after a good week, you didn’t “ruin everything.” Most day-to-day swings are water, not fat. Understanding that difference keeps you consistent.
What drives short-term ups/downs
- Sodium & carbs: Higher salt or carb meals pull water into glycogen stores. Expect a 1–2 day bump.
- Hormones & cycles: Many see predictable monthly fluctuations.
- Training: Hard workouts cause tiny muscle damage → temporary water retention for repair.
- Travel & sleep: Long flights, poor sleep, stress → transient water shifts.
- Timing: Weighing after a late dinner or earlier than usual can throw things off.
What reflects actual fat change
- The trendline (7-day moving average)
- Weekly velocity (kg/week over the last 4 weeks)
- Percent lost from your starting weight
How to keep your head when it blips
- Look at weeks, not days.
- Tag behaviors (walk, late dinner, alcohol, travel) so your 48–72h impact cards make sense of blips.
- Celebrate streaks, not perfect lines.
Disclaimer: Informational only; not medical advice.
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