The short answer is... Yes, weight fluctuations are completely normal.

If you're on a weight-loss journey, I can almost guarantee that your results won't be 'linear'. One week, your weight may drop by 1kg, then the next week it may go up by 0.3kg and then back down again the next week. These fluctuations are completely normal, and contrary to what most people think, there are many factors that contribute to the number on the scales... NOT just body fat. Some of these factors will be discussed below.

Other Factors That Affect Your Weight

High Salt Meals

Eating foods or meals that have a high salt content can cause the body to hold onto more fluid (thus, increasing your weight temporarily).

Menstrual Cycle

If you're a woman, your monthly hormonal fluctuations can cause water retention and increased cravings, which affects the number on the scales.

Stress

When we are stressed, there is a spike in our cortisol levels, which can trigger cravings, can increase our appetite and also increase fluid retention.

Large Meals

Unless you're meticulously tracking your calories, you're not going to eat the exact same amount of food every day. Some days you'll eat a little more and that is completely FINE. Remember, weight loss is a long term game.

Increased Fluid Intake

Did you drink more water, tea, coffee one day? This can impact the number on the scales.

Bowel Movements

Haven?t been to the toilet in a little while? This will also affect the number on the scales.

Can you see how many different factors can influence the number on the scales?

Also, it's important to keep in mind that the scales won't tell you whether you've lost body fat! You may have lost fat but gained muscle?which means that your weight won't really have changed (or may have even gone up).

So what's the solution?

The Solution - Weighing Yourself Less Often

When it comes to weight loss, I believe that it's integral to take a more long-term approach to tracking your weight.

Because of the natural fluctuation in your weight, weighing yourself too often can be discouraging and can also affect your mental health and morale. For example, imagine that you've had an awesome week. You feel like you've eaten healthy and exercised right; but when you jump on the scales, you find that your weight hasn't budged. Take a second to think how that would make you feel...

If you're anything like myself and most of my clients, you'd feel deflated and defeated. You may even think to yourself, "What's the point in trying so hard if I'm not even getting any results?", which sets you up for failure in the weeks to come.

So, if you find yourself getting stressed out when your weight hasn't dropped like you'd hoped, I'd recommend weighing yourself less often (i.e., every month or two) or just ditching the scales altogether. There are so many other ways to measure progress towards your weight loss and health goals.

Please try not to get too caught up with the numbers on the scales, especially in the short term. I have no problem with weighing yourself to track weight loss progress. However, weighing yourself too often (i.e., every day or every few days) can be quite unhealthy and can take a toll on your mental health.