Why to not stress about the scale every week

I get a lot of questions about weight and how important it is as a measurement of success for fat loss and body recomposition. The point that most seem to miss is that weight is only a simple tool we use to track progress. While it’s one that most place the biggest value on, it’s not the whole picture. There are many reasons as to why weight could be up one day and down the next.

Body weight fluctuations day to day are NORMAL. Do you know I weigh my heaviest on Tuesdays? Like whaaaa? Why? Who knows! But I use these days to day changes to see what works for me. Did my weight increase due to a very heavy workout the day prior? Was my digestion off? Did I not get enough sleep?

All of those factors that I listed above are why your weight can go up and down from day to day but I’m here to say it is NOT FAT GAIN. Repeat after me – it is not FAT GAIN. It’s called being a human being with normal biological functions.

 Next time you decide to freak out over the scale, try to put it away and focus on measurements, performance and how you feel emotionally with food. These are bigger hurdles to tackle!

Let’s go over why your weight loss should look more like a staircase rather than a diagonal line downwards. Your body wants to stay in a state of homeostasis, it is trying to create a sense of normalcy so when your body is inflamed aka sore from a big workout, you tend to retain more water and lactic acid in your muscles. Think of your sore muscles like a sponge soaking up hydration and carbs for recovery and fuel.

 Another reason some can gain 1-2lbs overnight is by not going to the bathroom. I often see women under eat which essentially can back you up due to lack of fiber or enough fats and when this happens, the scale can reflect that.

 When I work with clients, we take weekly measurements, your weight could be slightly elevated due to stress, lack of sleep, having a saltier meal than normal but if your size is actually going down, then that is still a big victory. Remember that you don’t wear your scale weight on the outside and if you’re trying to add muscle and look physically smaller, a smaller measurement should be the bigger goal here.

 I will also add that weight is not EVERYTHING. I know you might think it is, but when I look at a client and if he/she comes to me and tells me that he/she’s squatting more than ever, shaved a minute off of her mile time – I consider that a much bigger win for him/her for the week.

Does the scale mess with your head?