I have a saying " If you guessing you are messing".
This applies to anything in life but in the context of my job as coach this is 100% the truth when it comes to fat loss.
The scale can be a great tool to use when on a fat loss journey, however it can also become a bad tool to use when assessing progress and this start creating an emotional attachment to the numbers.
What is the scale saying?
Weight will 100% fluctuate, that is just the fact of us HUMANS!
Unfortunately it's these fluctuations that scale into an emotional rollercoaster or source of stress for many people.
Here are just some of the reasons the weight on the scales may go up or down:
1. How hydrated we are
2. Bowel volume (If you have not been to the toilet for a few days, you may weigh more on the scales)
3. Muscle glycogen ( A high carb meal the night before could mean more weight on the scales)
4. Inflammation (training = inflammation, you may notice after having a couple of days off from training you weigh less)
6. Stress (mental stress increases cortisol and can influence inflammation, thus further affecting your body weight. It becomes a vicious (and unnecessary) cycle.
7. Lack of sleep
All of the above can create daily fluctuations up to several pounds! None of which are a measure of how much muscle you’re gaining or how much fat you’re burning. It is not uncommon to have a client drop several pounds in a few days as inflammation drops or when depleting glycogen. Conversely, getting them to gain several pounds in a week simply by replenishing glycogen is not a rare occurrence either.
How should the scale be used?