Why did my weight go up a kilo in one day?
If you wake up one morning, hop on the scale, and notice an increase in weight despite sticking perfectly to your diet and exercise plan, don't stress!
It’s crucial to understand that your weight can naturally fluctuate by 1-2% due to various factors.
Most importantly, you most likely did not gain fat!
Let’s explore what causes these changes and why, generally, they aren’t a cause for concern.
It’s WATER NOT FAT!
It’s crucial to note that gaining actual fat is a process that involves significantly exceeding your daily caloric needs. To gain just one kilo of fat, you’d need to consume approximately 7,700 calories above your body's basic metabolic needs.
Considering the basal metabolic rate (BMR)—the amount of energy you’d burn if you were in a coma—is about 1,800 calories for many adults, you’d have to eat at least 9,500 calories in a very short period to gain that kilo of fat.
This context shows why daily weight increases are usually not from fat gain.
Daily and Weekly Weight Changes
Firstly, it’s important to note that weight is influenced by various factors beyond just fat mass.
How hydrated you are, food and liquid intake, and even the last time you went to the toilet all play a role.
For example, you might notice that you weigh less in the morning after a night's sleep because your body loses water through breathing, sweat and not eating.
It’s important to understand, that your weight will fluctuate as you go through your fat loss journey.
Below, is a weight loss chart of a client on High Energy Physique over a 6 month period. As you can see, it’s anything but linear.
Weight Fluctuations during a fat loss journey
Common Causes of Weight Fluctuations
Food Intake: Eating meals with higher salt or carbohydrate content can lead to increased water retention. Carbohydrates can cause your body to hold onto about three to four grams of water per gram of carbohydrates consumed.
Exercise: Physical activity, especially intense or new exercises, can cause microtears in your muscles which the body repairs by directing fluids to the area, thus causing temporary weight gain.
Stress and Sleep: Poor sleep and stress can increase cortisol levels, which may promote water retention. Additionally, a lack of sleep can lead to cravings for salty and high-carb foods, further contributing to weight fluctuations.
Understanding Water Spikes
It's helpful to know that water spikes can account for 1-2% of your body weight. These larger spikes are generally not a concern as they are almost certainly due to water retention.
Instead, it's the gradual increases in weight—when not matched by consistent diet and activity—that may signal a deeper issue.
These gradual increases, especially if they do not quickly reverse, might indicate actual weight gain rather than simple fluctuations.
The Scale Doesn’t Tell the Whole Story
It’s crucial to understand that the numbers on the scale can be misleading if considered in isolation.
Fat loss and muscle gain are processes that occur over a longer period, and they don't match the rapid pace at which your body weight can change due to the factors mentioned above.
Tracking Progress Effectively
Rather than focusing on daily or even weekly weight changes, look at longer trends. If you're following your exercise and nutritional plans, fluctuations will stabilize and reflect real progress over time.
Tools like progress photos, measurements, and how your clothes fit can also provide more reliable indications of your progress.
Progress photos are an important tool on your fat loss journey
The scale does not measure fat loss!
Final Thoughts
Remember, seeing an uptick on the scale doesn’t necessarily mean your fitness efforts aren’t paying off. By understanding the reasons behind weight fluctuations and focusing on long-term trends, you can maintain a realistic perspective on your health and fitness journey and not feel disheartened or panic when an inevitable ‘water spike’ happens…and it will!
