The average American gains a pound of weight over the holidays according to a 2016 study published in the Journal of American Medicine but overnight seems a bit rough! Whether you have been maintaining or trying to lose that pound can put you into an instant bad mood. If this is you, maybe you need to find a different way to track your health and fitness goals!
The number on the scale should never upset you and when it does it is time to look towards a different objective.
Measurements are a great option as are strength or cardio goals. The scale should not be the end all for you. If you are eating healthy and exercising you are on the right track.
If you are going to continue to weigh yourself daily, here are a few reasons why your weight may fluctuate:
You had more sodium yesterday than usual
Sodium retains water. Certain store-bought foods, like frozen meals and canned soups and veggies, can be packed with a day’s worth of sodium. So even if you choose the low-calorie entree or veggie-heavy soup, you could see that salt reflected on the scale.
You upped your fiber intake
Fiber is great for you. But if you up your fiber intake too quickly, it might take some time for your body to catch up. And you might see that reflected on the scale.
You had a hard strength-training session
Resistance training can cause microscopic tears in muscle tissue. While that’s a good thing overall because it helps you build muscle, you might not like the effect on the scale the next day or two. Muscle damage can cause inflammation which is completely normal.
Women: Your period is due
Right before our periods, we hold onto water and ‘gain’ weight. With hormonal shifts you also might be tempted to reach for saltier foods which, as noted above, can result in excess water as well.
You ate your last meal later than usual
If you pushed dinner back later than normal, you might be seeing food mass on the scale the next morning. If you keep a regular schedule, you are likely accustomed to weighing yourself at a specific point in your digestion.
You drank more than usual last night
Many types of alcohol are high in carbohydrate and sugar levels. This can cause your body to retain water and induce weight gain the next morning.
So, there you have it, there are plenty of reasons that scale moved this morning. All of which can be quickly remedied. I will say it again, if the scale is causing you to feel bad about yourself get away from it. Train for a 5 or 10k. Lift 10 reps instead of 8. Benches press 125 pounds instead of 100. Aim at taking an inch off your thighs or belly. All these goals are healthy and achievable. They will all make you feel good about yourself when done safely and over time. The way you feel about yourself is the most important goal!!
Be well! ~ Deanna