Are you frustrated with your scale weight fluctuation and not seeing the results you want?
You’re not alone!
You’ve stuck to your Calories, you’ve exercised, lifted weights, slept well and STILL the scale weight hasn’t moved, or even worse, your bodyweight has gone up!!!
Scale weight will fluctuate for many reasons…
- Time of the day when you weigh,
- The amount of food you’ve eaten the day before,
- The amount of food you have in your digestive tract,
- If you’ve been to the toilet,
- The amount of water you’ve had to drink,
- The amount of carbohydrates you’ve consumed (water retention)
- And much more!
Let’s do the science…
1lb of fat equals around 3500kcal
Which means to lose or gain 1lb of fat we need to create a caloric deficit of 3500 from our diet each week, that equals 500kcal per day.
(please note – The size of the deficit will be dependant on the individuals goals)
Therefore if scale weight has increased by 1kg that means you would have had to consume 7700kcal above maintenance for that to be 1kg of actual body fat.
Which means, your scale weight fluctuation could be down to a number of reasons listed above.
Now… there are a couple of things to do.
- Track scale weight daily and look at the average weight across 7 days. This will give you a more accurate reading of your bodyweight and you can track the weekly averages whilst paying less attention to the daily number itself. This can be a very good way to remove the stigma around scale weight fluctuations.
- Focus on tracking habits instead of scale weight. A method which works really well with a lot of our clients is using a habit tracker instead of looking at the number on the scales. You can create a spreadsheet with 5 things to track across the days of the week.
Calorie intake (Daily Kcal) 1900 2050 1950
Training 3 x per week (Y/N) Y Y Y
Sleep 0-5 2 1 1
Stress 0-5 2 2 1
Hunger 0-5 3 2 2
Fatigue/Tiredness 0-5 0 0 0
Track your daily Calories and training everyday and rate your sleep, stress, hunger and fatigue out of 5 (5 = poor, 0 = good) everyday across the week.
Start to look at your current rating and how you feel during the week. You will start to see a trend and it can become easier to relate your rating to certain variables.
This method can also be a good way to hold yourself accountable.
If you would like this sheet, please feel free to get in touch and we will happily send you a copy.
Hopefully this can help remove the stigma around scale weight fluctuations.
Remember, if you’re in a Caloric deficit you WILL lose body fat.
For more information on how we can help you, check out our Facebook page where we provide more value, content and support to help you achieve your goals.