- Time of the month (women only of course!)
- Muscle mass gain/loss
- Increased sodium in your diet
- Stress and cortisol
Managing The Scale During The Consolidation Phase
Why The Scale Will Fluctuate (And Not Mean Fat Gain!)
Ten Reasons For Daily Scale Fluctuations
1. What time you weigh yourself
2. What time you eat the night before
3. Your food choices and the fibre content of different foods
4. Your hydration status
5. Whether or not you’ve trained
6. Menstrual cycle and different times of the month (for women)
7. If you’ve been to the toilet or not
8. Your stress levels
9. Your sleep quality and quantity
10. You’ve changed your calorie intake / activity levels
Moving Away From Scale Weight Feelings
If you’re finding yourself becoming obsessive with what you read in the morning, try reducing it from daily to 3x a week, so you can use a weekly average and iron out the fluctuations you’ll see in the week.
Only you know how you respond to different foods, drinks, timings, etc., so understanding how each of the ten variables listed earlier impacts you can make a real difference.
Through self-awareness and education, you’ll slowly be less emotionally attached to the scale, and view it more as data and feedback from what’s happening in your body, rather than your identity and a number that defines you.
f you know when you’re at a certain bodyweight you feel, look and perform at your best, and your goal is to stay there, it’s a good idea to use a range, rather than a specific number. For example, if you look best at 150 pounds, your goal may be to stay within 148 and 152. That gives you room to fluctuate within, and remove any potential stress around the focus on a number.
The scale isn’t the be all and end all of progress tracking. It is a useful tool to track, but it’s important to use it with other measures such as pictures, circumferences, your clothes and even as simple as how you feel!