There’s very little more frustrating in the world than stepping on the scale only to find that those two pounds you shed a week ago have come back with a vengeance, despite all your efforts to stick to a healthy routine. At best, these pesky numbers can motivate you to push harder. At worst – which most often is the case – you reevaluate your decision to lead a healthier life, telling yourself that tomorrow will be the day. But, these fluctuations are completely normal.
Why weight fluctuates
Your weight can fluctuate for any number of reasons. Factors to take into account when reading your weight changes include your salt intake, physical activity, bowel habits, medications, and alcohol consumption. It’s therefore important that you take daily weight fluctuations with a pinch of salt and instead focus on the bigger picture that looks at all of the internal changes your body goes through when losing or gaining weight.
The benefits of weight loss don’t always have to be attributed to the way you look. Though sometimes you may feel your shape hasn’t changed despite losing weight, your cholesterol levels may normalise, your risk of type 2 diabetes may diminish, and your cardiovascular fitness could improve, all of which signal that you’re doing something right.
So, while checking your weight weekly or monthly for a more accurate reading of your progress is a more accurate approach than stepping on the scales daily, you’ll be able to get far greater insight from measuring body fat percentage, waist circumference, and getting regular blood tests to track your progress.
Water retention
How much salt you eat on any given day can influence weight fluctuations, particularly in the short term. Salt can lead to water retention, which can lead you to look and feel bloated. The same goes for carbohydrate consumption.1 Your body needs around three to four grams of water per gram of carbohydrate consumed to help store it and use it as an energy source. Hence, if you decide to have a carb and salt-heavy meal, you’ll definitely be feeling heavier the following day. However, the excess water weight will quickly be eliminated through urine as your body uses up the carbs.
Alcohol is another factor to take into account. Notwithstanding the excess calories consumed from drinking alcohol, alcohol doesn’t get processed by your body in the same way as other foods and drinks.2 In fact, too much alcohol can delay your digestion process, which can also lead to water retention.2
Medication
Medications can often lead to weight fluctuations, but it's usually the side effects rather than the drug itself causing the issue.3 Some medications increase your appetite, leading to higher food intake. Others affect how your body absorbs and stores glucose, resulting in fat deposits, particularly around the midsection; and certain drugs can slow down your metabolism, causing calories to burn more slowly.
Although loosely connected to direct weight gain, some medications can cause shortness of breath and fatigue, which can make it more difficult for you to exercise. Medicines that act on certain salt receptors can alter how much salt and water your body processes, leading to water retention. However, the weight change caused by water retention is often self-limiting and should clear up once the excess water passes.
The amount of weight gained can vary significantly from person to person and from one medication to another. Since many of these medications are prescribed for chronic conditions, their long-term use can contribute to considerable weight gain over time.
Maintaining a standard of healthy living
Most notably, and arguably the point most people look beyond, is that it is difficult to drink and eat in moderation every day. There may be days, particularly on weekends, when you may go off-piste from your routine, which can inadvertently cause the scales to go up when checked on a Sunday night or Monday morning.4
This pattern holds for those who are actively losing weight, and those looking to maintain, but curiously not for individuals putting on weight (either purposefully or by not following a traditionally healthy lifestyle). A study found that in those gaining weight, weight swings more evenly throughout the week, possibly due to less consistent habits.5
However, successful weight control isn't derailed by weekend indulgences. Those managing their weight effectively seem adept at bouncing back during the weekdays.5 They follow flexible eating patterns, enjoying all foods in moderation and compensating for those extra weekend calories. This approach avoids the ‘all or nothing’ trap, making long-term weight management more sustainable.
Overcoming weight fluctuations
Weight fluctuations often reflect changes in water weight and daily bodily functions, so there’s no need to panic when seeing the scale yo-yo every once in a while. If you're concerned, consider using a scale that measures body water percentage to understand your fluid levels better.
To keep weight fluctuations in check, aim for consistency in your habits. Track your diet, exercise, stress levels, and sleep patterns to spot any trends. Keeping a log can help your doctor create a plan that’s right for you. But, while regularly monitoring your weight can be helpful, don't sweat the small daily changes. Weigh yourself at the same time on your weigh day—morning is best after using the bathroom and before breakfast. Focus on the long-term trends rather than single weigh-ins.
The numan take
Weight fluctuations are entirely normal. They affect each and every one of us regardless of our eating and moving habits; because we’re human. It’s important to keep in mind that a slip in routine every now and then is no cause for any resentment or guilt. Focus on getting your routine back on track sooner rather than later to adjust for joy.
However, if, your weight keeps rising or remains elevated for more than five to seven days, it might be time to investigate further. Persistent weight gain could mean you're gaining muscle or fat, or it could signal an underlying medical issue. A chat with your local GP or one of the Numan clinicians can help.
References
Van Regenmortel, N., Langer, T., De Weerdt, T., Roelant, E., Malbrain, M., Van den Wyngaert, T., & Jorens, P. (2022). Effect of sodium administration on fluid balance and sodium balance in health and the perioperative setting. Extended summary with additional insights from the MIHMoSA and TOPMAST studies. Journal of Critical Care, 67, 157–165. doi:10.1016/j.jcrc.2021.10.022
Bujanda, L. (2000). The effects of alcohol consumption upon the gastrointestinal tract. The American Journal of Gastroenterology, 95(12), 3374–3382. doi:10.1111/j.1572-0241.2000.03347.x
Ahmed, N. J., Alshehri, A. M., Almalki, Z. S., & Alahmari, A. (2022). Drug-induced weight gain in the last 10 years: a descriptive study. Die Pharmazie, 77(10). doi:10.1691/ph.2022.2408
Orsama, A.-L., Mattila, E., Ermes, M., van Gils, M., Wansink, B., & Korhonen, I. (2014). Weight Rhythms: Weight Increases during Weekends and Decreases during Weekdays. Obesity Facts, 7(1), 36–47. doi:10.1159/000356147
Anaissie, J., DeLay, K. J., Wang, W., Hatzichristodoulou, G., & Hellstrom, W. J. (2017). Testosterone deficiency in adults and corresponding treatment patterns across the globe. Translational Andrology and Urology, 6(2), 183–191. doi:10.21037/tau.2016.11.16
