We’ve all been there—stepping on the scale, seeing a number that doesn’t match your efforts, and letting out an exasperated sigh: “UGHHHHH!!!” But you’re not alone. It’s incredibly common to feel frustrated when you’ve been doing everything right—eating well, exercising, staying hydrated—and the scale doesn’t budge or, worse, goes up. So, what’s going on?
First, let’s talk about what influences the number on the scale. It’s important to remember that the number you see is just one piece of the puzzle. Many factors can cause temporary fluctuations that have nothing to do with fat gain. Here’s what might be affecting that number:
Water retention is often the number one culprit behind scale fluctuations. Besides the obvious influence of drinking fluids or sweating, factors like sodium and glycogen levels can cause you to hold onto more water. Caffeine, alcohol, certain medications, and even muscle soreness can lead to fluid retention, making the scale go up—even if your efforts have been perfect.
Sodium is crucial for your body’s health, but it also causes your body to retain water. This is why after dining out or eating processed foods—where sodium is often high—you might see the scale go up. Remember, a temporary weight gain due to sodium is nothing to panic over. Balance it out by staying hydrated and eating whole foods.
Adequate sleep helps with weight loss in multiple ways, including fluid regulation. A restful night can cause your body to shed excess water weight. In addition, sleep affects hunger hormones and metabolism, making it easier to manage portions and avoid cravings.
Increased fiber intake can lead to bloating and water retention as your body adjusts to the change. However, fiber is essential for digestive and heart health, so don’t be discouraged. Gradually increase your fiber intake and drink plenty of water to avoid constipation.
Carbohydrates can make you retain water. So if you’ve eaten more carbs than usual, don’t panic if the scale goes up. This extra weight is likely just water, not fat.
When you’re stressed, your body produces more cortisol, a hormone that encourages water retention. Stress—whether from work, exercise, or life—can contribute to temporary weight gain.
Hormonal changes throughout your menstrual cycle can cause you to retain water, especially in the week leading up to your period. Estrogen increases during the second half of the cycle, leading to sodium retention and weight fluctuations.
Changes in bathroom habits—whether from fiber increases or irregular digestion—can impact scale readings. If you’re constipated or have had a change in diet, it might show up on the scale.
Alcohol can be dehydrating, causing temporary weight loss, but it can also lead to water retention as your body processes it. The effects vary based on hydration and consumption, so don’t get discouraged if you see fluctuations after drinking.
Certain medications can affect your weight, either by increasing your appetite or causing water retention. If you notice a sudden change in your weight after starting a new medication, talk to your healthcare provider.
Creatine is a popular supplement among athletes and fitness enthusiasts. While it can help with muscle growth, it also causes water retention. The weight you gain is likely just extra water stored in the muscle cells.
After a tough workout, your body retains water to heal inflamed muscle tissue. This is why you might see a weight increase the day after intense exercise.
Hormones like progesterone and estrogen cause water retention before your period. Keeping your sodium intake in check and drinking plenty of water can help reduce bloating.
If you’re working out regularly, the increase in muscle mass can slow weight loss, but it’s also helping you build a leaner physique and boost metabolism. So don’t be discouraged if the scale isn’t moving as quickly as you’d like—it’s a sign of muscle growth!
While it’s tempting to use the scale as your primary metric, it’s not the most reliable tool for tracking overall progress. Here are some better ways to measure success:
Focus on the progress that isn’t reflected on the scale. These “non-scale wins” are often the most meaningful indicators of your health and well-being. Some examples include:
Your value is far more than a number on the scale. Weight fluctuates, and many factors influence that number. Instead of obsessing over the scale, celebrate your non-scale wins and focus on progress in other areas. If the scale is making you feel bad about yourself, consider putting it away for a while.
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Remember, you are more than just a number. Let’s build a sustainable nutrition plan that helps you feel confident, healthy, and strong—no matter what the scale says.
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I'm Dani, founder & CEO of Pivot Nutrition Coaching. I'm also a Registered Dietitian and Certified Sports Dietitian based out of Grand Forks, North Dakota.
I'm a busy toddler mom and former college athlete who gets it! Life is busy, and nutrition can be so confusing & overwhelming!
I'm here to SIMPLIFY nutrition and help you look & feel your best without giving up your favorite foods!
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