So, after running a NLP, Bridge 1.0 and then the Hypertrophy program, I found myself just a bit fluffier around the middle than I liked. I’ve subsequently been running the last 6-7 weeks training at a modest calorie deficit and am seeing the desired weight loss and waist size reduction. I’ve taken to weighing myself every couple of days in the most similar manner possible (same scales, first thing daily while fasted, etc.) and I’ve been bemused how much my weight seems to fluctuate. Even daily, I’ve seen over a kilogram difference. The graph of recorded weights looks like a set of cartoon monster teeth, albeit trending downward. My takeaway has been to pay attention to the trend, not the number.
Anyone else notice anything similar whilst cutting weight?
My weight changes by about 5 lbs during the course of most days, so yes, this kind of variability seems totally normal. What I do is think of my weight, not as one number, but as a “window” about 5 lbs wide, even when measured at the same time of day every day. So let’s say that window is currently 200-205 lbs. If I see 199 on the scale one morning, then I lost a pound for real, and the window moves to 199-204. Further measurements inside of that window mean nothing, but if I see 205 one day, then I’ve gone up a pound for real and the window goes back to 200-205. This is probably more complicated than it needs to be, but keeps me from going crazy over random fluctuations, while still being able to celebrate even small amounts of progress.
Yep. Its kind of like whole climate vs weather thing. So long as the tape reads lower, or at least remains the same, not to worried about scale numbers on a daily basis.
I reason the fluctuation is down water retentive properties of the hydrophilic foods I consume in a given day and creatine. Cant back that up with any research or actual facts unfortunately…
Absolutely. I take a weekly average of my weight for that reason. I weigh myself every morning first thing and log it into my fitness pal, then every Saturday I have a spreadsheet I use to average it out. I use that number to base any calorie changes off of for the following week (and even then I still treat it with some fuzz). That combined with my waist measurement gives me a good idea of how my composition is tracking over time, whether I’m cutting (like I am right now) or bulking.
It’s called water weight, bro. 1kg? That’s cute. Even when I eat the same things every day at the same times I see up to 3 or 4 lb swings. If I’m not doing that it’s more like 5 lbs. My record is 8 lbs. I went from 194 to 202 to 200 to 194 in 4 consecutive days. Always weighed in the morning after nature before food. Yeah I almost had a heart attack.
When I lose weight I mostly just keep track of milestones/minimums and ignore the rest of the noise.
I think creatine makes the fluctuation more extreme, fwiw.
Don’t weigh yourself several times during the day, your weight will indeed fluctuate several kilos after you eat, shit, sweat etc during the day.
I weigh myself in the morning, always. I’m down from 91kg to 83.65kg and a smaller waist in two months and the trend is not spiky at all for me. I have, with a handful of exceptions, always lost 100-400grams of BW each morning. So this morning I was 83.65, but if I weigh myself before bed again, the weight will likely show 85kg and I would freak out and get annoyed.
But yeah if I weigh myself several times during the day, the trend would be extremely spiky. So I don’t do that, because it doesn’t mean much.
I think that there is no problem in weighting oneself more than once a day, unless this makes you feel bad or over-regulate diet.
That said, I use to weight myself after lunch (there’s a scale nearby), and I’ve had times where it varied less than 200 grams day to day, always around the same number, for weeks. Currently, it’s not unusual to see 1kg variations from one day to another (I’m maintaining), and very normal for the weight to vary more than 1,5kg intra-day. Just do not freak about it, it’s a slow enough system for you to worry with daily fluctuations.