Why does weight fluctuate during weight loss

Weight fluctuations during weight loss are a normal phenomenon, mainly related to factors such as water fluctuations, dietary changes, exercise intensity, hormone levels, and bowel movements.

1. Water fluctuation

The water content of human body accounts for a large proportion of body weight. In the short term, increased sodium salt intake, changes in carbohydrate intake or changes in drinking habits will lead to water retention or loss. After a high salt diet, the concentration of sodium ions in the body increases, leading to temporary weight gain due to water retention; In the early stages of a low-carbon diet, glycogen consumption is accompanied by water excretion, which may create the illusion of rapid weight loss.

2. Dietary changes

Food weight and digestion progress directly affect weight measurement values. After consuming a large amount of high fiber foods, incompletely digested food residues can increase the weight of intestinal contents; And there may be a significant difference in weight before and after defecation. Overeating can also cause gastrointestinal bloating and short-term weight gain.

3. Exercise intensity

After high-intensity exercise, muscles may experience minor damage and inflammatory reactions, leading to temporary water retention and tissue repair. After strength training, muscle glycogen reserves increase, with each gram of glycogen binding to about 3 grams of water. These physiological adjustments can increase body weight, but actual fat mass may still be decreasing.

4. Hormone levels

Changes in estrogen and progesterone levels during a woman's menstrual cycle can affect fluid balance, and weight gain is common during ovulation and luteal phase. The increase of the pressure hormone cortisol will also promote the retention of water and sodium. The weight change caused by these hormone fluctuations is not related to the increase or decrease of fat.

5. Measurement Error

Differences in weighing conditions at different time periods can result in errors. The measurement is most accurate after fasting and defecation in the morning, but different clothing worn during the day, unstable weighing platforms, and weighing after eating can all interfere with the data. The accuracy error of the weight scale itself may also cause fluctuations in readings.

It is recommended to observe the weight trend on a weekly basis and comprehensively judge the weight loss effect based on changes in body fat percentage and circumference. Maintaining a regular schedule, measuring at a fixed time every day, controlling salt intake, and ensuring adequate sleep can help reduce water fluctuations. Supplement electrolytes appropriately after exercise and avoid excessive attention to weight figures before and after menstruation. Long term adherence to a healthy diet and scientific exercise will gradually lead to real fat loss.