Weight Fluctuations
If you weigh yourself regularly, you’ve undoubtedly noticed how shifty your weight can be. Whether a few pounds (or more!) up or down from your last weigh-in, that often-evasive number on the scale can trigger questions and even emotions depending on goals and expectations. Whether due to fat or muscle loss or gain for people trying to change their body composition or yesterday’s big meal or sweaty run that may have tipped the scale, day to day weight fluctuations are normal. In fact, there are many factors that contribute to daily weight fluctuations.
Not only are weight fluctuations normal, they are common and to be expected, according to Nicole Wavra, MPH, RD, LD, who says it can be normal for an adult’s weight to fluctuate within about a 10-pound range. “Weight fluctuates constantly all day long in response to fluid status, whether you have eaten, hormones, and whether you have used the bathroom or not,” says Wavra. “Weight will also fluctuate in response to external factors like your clothing, the scale, the temperature and your location on earth,” she says. With so many factors that can play a role in “normal” fluctuations of weight loss and gain, the way each person’s body responds is individual. It may be meaningful to tune into your own body to determine which are most impactful for you. Nonetheless, there are some common culprits.
Sodium and Carbohydrates. Foods that are high in salt and carbohydrates can cause water retention, which can cause temporary weight gain. Some people are more sensitive to sodium than others, and they may retain more water. Prepared foods, such as frozen meals, restaurant meals, canned soups, and processed foods, like deli meats and savory snacks, are often high in added salt. High carbohydrate foods, such as bread, rice, and pasta may also spike a temporary weight increase because the body retains about three grams of water for every gram of carbohydrate consumed to store them as fuel. Replacing processed foods such as sweet and savory snacks and sugary beverages, with whole, healthy foods (such as fruits and vegetables) and water can help reduce weight fluctuation from water retention because they move through the body more quickly.
Alcohol. A diuretic, alcohol may result in a temporary weight loss due to increased urination while drinking. The body also processes alcohol differently than it does other foods and beverages, slowing digestion of those in the body. This may lead to water retention. Not only are some alcoholic drinks high in sugar and calories, alcohol can impact decision-making, which may lead to less healthy food choices and overindulgence. It’s best to moderate intake of alcoholic beverages or to replace them with options like sparkling water with a splash of fruit juice or a smaller spike of alcohol.
Food Weight. It’s also important to note that all foods and beverages, healthy or less healthy, low- or high-calorie, have weight. Even a glass of water, an apple, and a serving of broccoli weigh something which transfers to body weight, however temporary. Likewise, once the body gets the nutrients from food and beverage intake, it relieves itself of the rest in the form of urine and stool. This can contribute to a temporary weight loss.
Exercise. Intense activity or exercise can cause temporary water loss through sweat if the water is not replaced. Climate and temperature can also play a role in how much water is lost through sweat. Over time, exercise, which burns calories, can result in weight loss. It can also build muscle, so exercise may lead to weight gain.
Medications. Some medications may cause temporary or even longer-term weight gain, as they may cause water retention, increase in appetite, or a change in metabolism. If starting a new medication coincides with a spike in the number on the scale, reach out to your doctor or pharmacist to determine the cause of the weight fluctuation and how to deal with it.
Weighty Measures. Being consistent when you weigh yourself can help make sense of the scale’s fickle rises and falls. Whether daily, weekly, or monthly weigh-ins, be consistent by using the same scale at the same time of day, and wearing similar clothing (or none at all).
As a registered dietitian, Wavra doesn’t recommend most people weigh themselves on a regular basis. “If you are weighing yourself regularly, consider what you are really hoping to find out from stepping on the scale. For most people, they are looking for information about their health, but countless studies have shown that body weight in not an accurate predictor of overall health,” she says.
A more accurate measure of health may not require a scale at all. Nor is it the best choice for everyone, especially if the number on the scale is an emotional trigger. The way your clothing fits is another way to monitor and track weight fluctuations and changes. There are also ways to measure overall body composition your body that provide information on things like body fat, muscle mass, hydration, bone density, in addition to body weight.
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