Dieting-What Do Daily Weight Fluctuations Mean?
Fluctuations in Body Weight During the Day are Normal
People who weigh themselves daily often notice the scale fluctuates on a day to day basis.For some, these daily weight fluctuations can cause a great deal of anxiety especially when the scale shows a weight increase of a pound or two between morning and afternoon. When this occurs after eating at an all-you-can eat buffet, it can raise fears that that extra piece of pie a la mode undid all the hard work of dieting.
Stepping on the scale after such a feast is unwise for a variety of reasons. For one, body weight is bound to be higher - sometimes by several pounds. This doesn’t usually indicate an increase in body fat, but reflects the extra salt and fluid that goes along with eating a large meal. Some people become fixated on these daily weight fluctuations and alter their diet accordingly which is unnecessary and may be detrimental.
What Causes Daily Weight Fluctuations? The Problem of Water Weight
Understanding what causes daily weight fluctuations can help to relieve some of the stress of stepping on the scale and seeing a number that’s higher than expected. One of the most important factors in daily weight fluctuations is water weight. While it might seem intuitive that the more water that’s drank, the higher body weight will be - the opposite is true. When insufficient amounts of water are taken in, the body tries to hang onto the little water it has. The big culprit when it comes to water weight is sodium. When high sodium foods are eaten, the body holds onto its water which increases overall body weight. This excess sodium doesn’t just come from the salt shaker; the most common source is processed foods. All it takes is a peek at most food labels on packaged foods to see how much sodium they contain.
Premenstrual Weight Fluctuations
Another cause of water gain in women is hormonal. Most women put on a pound or two in water weight around the time of their menstrual cycle. It’s unclear why this occurs, but it’s thought to be related to fluctuations in hormone levels. This excess water is usually lost once the menstrual cycle starts and the weight returns back to baseline.
Another Cause of Daily Weight Fluctuations - The Short Term Effects of Eating
It easy to forget that food that’s eaten also has weight. This is why it’s best to weigh first thing in the morning before eating and drinking. Weight can vary by as much as three or four pounds from morning to evening simply based on the short term effects of the food eaten the day before. Morning weight can also be elevated if a large meal was eaten the prior evening, particularly if the meal was high in salt. After a high sodium meal, the body hangs onto water for several days causing elevations in weight based on fluid retention.
How to Reduce the Stress of Daily Weight Fluctuations
Daily weight fluctuations can cause a great deal of anxiety which is why many experts recommend weighing only once or twice a week. This is frequent enough to detect any significant changes in body weight without causing needless anxiety due to fluctuations related to diet. Keep in mind that body weight can change over time due to an increase in lean body mass if resistance training is done. Some people monitor these changes by using a scale that also measures body fat percentage.
The Bottom Line?
It’s important to keep track of body weight, but it’s counterproductive to become a slave to the bathroom scale. Avoid the temptation to weigh every day and understand that daily weight fluctuations are entirely normal.
References:
Journal of Athletic Training. 2004; 39(2).162-168
Avoid the temptation to weigh everyday.
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