Maintaining a consistent routine and making healthy eating choices can be challenging, especially when life gets busy. Temporary weight fluctuations can be frustrating if you’re focused on staying fit, but it’s important to remember that the number on the scale isn’t the only measure of your progress.

Instead of fixating on your weight or what the scale says, consider using pictures, measurements, how your clothes fit, DEXA scan or calipers to track your progress. These methods provide a more accurate reflection of your body composition over time, rather than a single number that can fluctuate due to various factors.

Here are a few common reasons your weight might increase temporarily:

Hormonal Fluctuations

Hormones can cause your weight to fluctuate by a few pounds on any given day, especially depending on your cycle. Temporary water weight gain can last from 2-5 days. Understanding that this is a normal, temporary situation can help you manage it better.

Lack of Sleep

Disruptions in your sleep schedule can affect your weight. Inadequate sleep can raise stress levels (cortisol), leading to water retention. Over time, chronic sleep deprivation can even contribute to fat gain. Aim for 6-8 hours of sleep each night to help your body recover and stay balanced.

Hard Training Sessions and Soreness

Intense training breaks down muscle fibers and causes micro-tears, which lead to temporary water retention as your body repairs itself. You may notice a slight increase in weight after heavy training sessions, especially after working larger muscle groups like your legs or back. Soreness is a sign that your muscles are inflamed and retaining water. Ensuring proper recovery can help speed up the healing process. Dietary supplements like myHMB^® can also help reduce soreness and aid recovery.

Increased Carbohydrate Intake

Carb-heavy meals can lead to temporary weight gain. For every gram of carbs you consume, your body holds up to three grams of water. This can make your muscles look fuller, but remember that any excess carbs, once glycogen stores are full, can be stored as fat. Planning your workouts around large meals can help mitigate this effect.

Increased Sodium Intake

Salty snacks and meals can lead to temporary water retention due to increased sodium intake. Drinking more water and staying active can help counteract this effect.

Stress

Everyday stressors, whether it’s work deadlines or personal responsibilities, can cause your weight to creep up. Stress, lack of sleep, and overtraining all contribute to elevated cortisol levels, which can lead to weight gain. Managing stress through activities like meditation, journaling, or exercising can help keep cortisol levels in check.

Overtraining

While it’s great to stay active, overtraining can have the opposite effect on your weight. Elevated cortisol levels from overtraining can lead to fat gain if not managed properly. Remember, progress happens during rest, not just in the gym.

Inflammatory Foods

Certain foods like dairy, wheat, processed foods, alcohol, and soy can cause inflammation and water retention, especially if you’re sensitive to them. If you suspect a food sensitivity, try eliminating these foods one at a time and monitoring how your body responds.

Weight Will Be Higher Later in the Day

It’s natural for your weight to increase as the day goes on, especially after meals and drinks. We consume pounds of food and beverages throughout the day, so it’s no surprise that your weight might be higher in the evening.

Weight Will Change with Body Composition

Finally, remember that gaining muscle and losing fat might not show up as progress on the scale, even though your body composition is improving. This is yet another reason not to stress about the scale!

As you navigate your fitness journey, keep in mind that temporary weight fluctuations are normal and don’t define your progress. Remember to be kind to yourself – progress is about the long-term journey, not just a number on the scale.