Daily weighing: What about the fluctuations?

When you weigh yourself daily, you’ll quickly notice your weight can fluctuate by one or two kilos (2–4 pounds) in just a day. If you’re not familiar with how the body works, this might make you think you're gaining or losing fat rapidly.

But don't worry—these sudden changes aren't from fat. They’re caused by how much water your body is holding onto or releasing.

Glycogen

One of the main causes of these fluctuations is glycogen, the way your body stores carbohydrates. Glycogen holds a lot of water—up to 2–3 kilos in adults. When you burn through glycogen with physical activity or reduce your carb intake, your body releases that water. On the other hand, if you eat a high-carb meal, your body refills its glycogen stores and holds onto more water. But remember, this is not fat. Eating one pizza won't undo weeks of weight loss progress.

Hormones

Hormones also play a role in weight fluctuations. For women, water retention often increases in the days leading up to their period, but this goes back to normal after menstruation.

Salt

Salt can cause water retention as well, but unless your salt intake changes drastically, it’s usually not a significant factor.

Gut Content

The amount of food in your digestive system also affects your weight. That’s why it’s best to weigh yourself at the same time each morning, ideally after using the bathroom and before eating or drinking anything.

Don’t panic if your weight jumps up—it's mostly water, not fat. But don’t ignore it either. On days when your weight spikes, focus on eating low-calorie foods and sticking to your weight-loss routine. Your weight will likely go back to normal in a day or two.

Tip: Turn on the trend line in your weight chart to better track your overall progress. This will help smooth out the daily fluctuations and give you a clearer picture of how much weight you’re losing or gaining over time.