You already know how often scale fluctuations can happen while losing weight.
Even while knowing this, seeing a 3 lb increase in weight when you hop on the scale can make you feel like you messed up somehow.
I receive tons of emails from my students about this. They immediately jump to thinking they are doing something wrong when they see any scale increases.
But they are usually doing nothing wrong and I have to remind them of this. It’s has nothing to do with fat gain.
How do I know this? How do I KNOW it’s impossible to gain 3 lbs of fat overnight?
Let me tell you why.
There are 3,500 calories in 1 pound of fat.
There are approximately 563 calories in one McDonald’s Big Mac burger.
Unless you consumed almost 19 Big Macs ABOVE your calorie needs for maintenance, you could not have possibly gained 3 lbs of fat.
19 Big Macs!
So the next time you randomly see a huge scale increase and want to immediately blame yourself for eating at 10 pm or enjoying pizza for dinner, just pause and take a deep breath.
You didn’t do anything wrong.
That increase in weight can be due to fluid retention from higher salt intake, hormone fluctuations, changes in glycogen storage, bowel irregularity, or…
…maybe because of a reason you may have no idea about. Maybe it’s just the scale.
The point is who cares? You’ll know if you’re doing all the right things.
And if you are doing all the right things, let those random scale fluctuations go.
It’s data, not a reason to change your emotions for the rest of the day or feel like you need to restrict or deprive yourself.
Don’t give so much power to that little machine.