The most common tool people use to monitor the progress of their fitness journey is weighing scales. But I have seen people talk about how they have lost 2 pounds on weeks 1 and 2, then gained 1 pound on week 3. Then you can feel disheartened because you think you have gained body fat. But is the weight gained fat? If not, what is going on?
Before we get into that. We need to look at what we are measuring. Now scale weight, gives you a number based on your body in relation to gravity. What makes up your weight is a mix of fat, muscle tone, hair, bones, and skin, as well as water.
It is not uncommon for some people to jump on the scales one day per week. On the surface that might seem like a great idea. But there are different factors to consider. What are you measuring, and when are you stepping on the scales? As when you’re aware of what you’re weighing and when, it can help you to make a lot more sense of what is happening if your weight has been going down or up.
What can affect scale weight?
How has your fluid intake been? You could be well hydrated or you could be dehydrated depending on how much water you have been drinking. So if you go from not drinking much fluids, to a big increase you will see a change. Because about 1 litre of water is around 1kg (2.2 pounds) on the scales.
Do you jump on the scales first thing in the morning after going to the toilet? Or do you step on them later on in the day? Depending on when you use the scales, you might have more urine and poo in your body which means you will be heavier.
Do you have more salty foods at certain times of the week? For example, if you have fish and chips from the chip shop on a Saturday night. You may have more salt than you might have on a typical day. Which means your body will hold on to more water.
Menstrual cycle for females
If you’re a female, you will have a menstrual cycle. Where there are different times in the cycle that you may hold on to more water than other points in the cycle. You also may experience eating more food at certain points, and fluctuations in your hormones. You could also be less active. Which can make a massive difference in what you weigh. So it would be a good idea, to compare three consecutive days to weigh each week and then compare the same weeks in your cycle in each month.
Are there certain times you eat more high carbohydrates foods? Because for every 1g of carbohydrates we have to store that with 3 – 4g of water. If you have ever followed a low carbohydrate diet at any point, you can lose a lot of weight on the scales within the first few weeks or a month or so. It’s generally because it’s mostly coming off the water and not body fat
If you’re currently doing any workouts. When you exercise at a moderate to challenging level, your body needs to recover for your body to do so it can cause inflammation. This means that your body will hold more water.
Lastly, stress it is normal for all of us to have some stress in our lives. But if you are going through any periods of higher stress. There is a hormone that is called cortisol and if this has been raised for a long period of time. You will hold more water in your body.
What does this mean?
If you decide to go on the scales on a random day and or time of the week each time you use them. It can give you numbers, that can go up and down. It does not necessarily mean that you are losing or gaining fat. Because scales can’t measure your body composition.
So are scales pointless? Well no, they can be a useful tool when used under similar conditions each time you use them. For example, weighing yourself at roughly the same time of day, same lairs of clothing. Instead of weighing yourself once every week. Weigh yourself across 3 – 5 days and then take an average. However, using the scales more frequently may not be a good idea if you have an emotional attachment to scales. But you could weigh yourself once per month instead. As scale weight can show weight loss from body fat over a longer period of time.
Use other methods to monitor progress
I would also recommend using scales along with other ways of monitoring your progress. Which could be using the tape measure for your waist and hip on women. For men measure the waist and chest. Where you should try to measure the same point each time you take a measurement. Of course, if there are any other specific areas you want to see if it’s changing, measure those areas. Take photos of yourself from a few different sides of your body. They can show visible changes in your body fat coming down and perhaps more shape.
So although weight can fluctuate up or down, it doesn’t mean to say that it is always fat. Especially if it’s over the course of a few weeks. It doesn’t mean you shouldn’t use scales, but you need to be aware of the different things that can contribute to fluctuations. Try to keep conditions similar, where possible for a more consistent reading. Decide on how often you weigh yourself.
