Scale weight…

Reasons why NOT to get disheartened. 


Weighing yourself on the scales is either something you’re comfortable with or you’re not.

Scale weight will fluctuate for many different reasons, these fluctuations are seen on a regular basis.

Lets go over a few of them;

  1. Carbohydrate intake

    – When we consume carbohydrates we can store roughly 400grams anywhere up to 800grams in the form of glycogen in our liver and in our muscles. For every gram of carbohydrates we will store anywhere up to 2.5-4grams of water. Which could lead to a total weight gain of up to 2kg (OT BODY FAT). Likewise if you trained and depleted your glycogen stores then you could have lost up to 2kg, both an inaccurate measure of scale weight.

  2. Going to the toilet

    – Once we consume food, it passes through the digestive tract, If we weigh ourselves before going to the toilet this can dramatically affect our scale weight.

  3. Hydration

    – Our bodies are made up of roughly 50-70% water, if we are remotely dehydrated this can affect our scale weight, likewise if we consume a couple of litres of water this will likely increase scale weight.

  4. Salt

    – Unusual increases in salt intake can lead to water retention. Normal regulation of salt and sodium intake wouldn’t make too much difference.

  5. Menstrual cycle

    – Ladies, during phases of your menstrual cycle you are going to retain more water, this will dramatically affect scale weight.


Please don’t get disheartened when stepping on the scales and not seeing the number you want, there are a magnitude of reasons why it can change, and weight gain does not always relate to body fat gain. When we are looking to lose body fat, just tracking our scale weight is not a sensible idea.

These are all fluctuations that will happen on a daily basis.

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How do I get an accurate measure of scale weight?


Tracking your weight daily, as soon as you wake up after going to the toilet, step on the scales. Tracking the average weight over 7 days, then you can measure your scale weight by the weekly averages.


Scale weight is just one variable to consider when tracking progress.

To get a more accurate measure of progress, it is a good idea to take scale weight along with circumference measurements and photos.

If you want to be more accurate with tracking progress you can track habits, sleep, clothing, stress, mood, energy levels, fatigue and training performance.