Why the scale fluctuates & what it actually means for fat loss
Do you dread stepping on the scale?
If you've ever weighed yourself in the morning and seen the number jump overnight, you’re not alone. It’s frustrating, confusing and can send you into a spiral of self-doubt. But here’s the truth:
That number on the scale doesn’t always reflect fat gain or loss.
I recently experienced this myself. I stepped on the scale and saw I had gained 2kg overnight. My immediate reaction? Shock. But then I paused and reminded myself: there's no way I ate 14,000 extra calories overnight to actually gain 2kg of fat.
And sure enough, two days later, the number dropped back down — without me changing anything.
This is exactly why you need to stop letting the scale dictate your mood, your actions and your self-worth.
So, what’s really happening? Let’s break it down.
Why is your weight fluctuating?
Your body weight can shift daily for a variety of reasons that have nothing to do with fat gain. Some of the most common factors include:
✅ Sodium intake – Eating more salt can cause water retention, making the scale go up. Just 500g of extra water weight looks the same as 500g of fat on the scale.
✅ Time of the month – Hormonal fluctuations during your menstrual cycle can lead to bloating and water retention.
✅ Stress levels – High stress can increase inflammation in the body, leading to temporary weight gain.
✅ Increased carb intake – Carbs store water in your muscles as glycogen. For every 1g of carbs stored, you retain about 3g of water.
✅ Trained hard? – A tough workout can cause temporary inflammation and water retention as your muscles recover.
✅ Poor sleep – A bad night’s sleep can disrupt hormones, increase inflammation, and even affect digestion, making the scale fluctuate.
✅ Ate late? – Weighing yourself after a late-night meal means you’re stepping on the scale with undigested food in your system.
✅ Haven’t pooped yet? – A delayed bowel movement can make you temporarily heavier on the scale.
What actually matters for fat loss?
Instead of obsessing over daily fluctuations, focus on:
Trends over time – Look at your weekly average weight, not just one weigh-in.
Measurements & progress photos – Your waistline and how your clothes fit often tell a better story than the scale.
How you feel – More energy, strength gains, better digestion, and improved mood are all wins that don’t show up on a scale.
Staying consistent – Fat loss happens over weeks and months, not overnight. Keep showing up.
What to do instead of freaking out
If the scale spikes, don’t panic. Ask yourself:
✔️ Have I eaten more sodium or carbs?
✔️ Did I train hard recently?
✔️ Am I getting enough sleep?
✔️ Females, where am I in my menstrual cycle?
✔️ Have I been stressed?
✔️ Do I need to go to the bathroom?
Then keep doing what you’re doing. Stay consistent with your nutrition, workouts and lifestyle, and trust the process. Your weight will regulate itself over time.
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And if you need extra guidance, I offer 1:1 coaching to help you navigate plateaus, build sustainable habits, and optimise your nutrition as your goals evolve. DM me or reply to this post if you’re curious!
Final takeaway: The scale is not the ultimate measure of progress
Stop letting a number control you.
Your body is dynamic, constantly adapting and shifting. Instead of fixating on the scale, focus on how you feel, functio, and perform. That’s where the real progress is.
Now tell me — does the scale stress you out? Drop a comment or send me a DM on Insta @flexfood.life, I’d love to hear your thoughts!
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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