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Fluctuations or Sudden Gains
"The weight-loser's fat usually starts out at a higher portion of their body (32%+ for women and 25%+ for men) and does not fluctuate much at all. Water is about 50-65% of the body and fluctuates often. At the end of their effort, fat will be a smaller percentage of the body composition (21-24% for women and 14-17% for men) and water will still be a fluctuating 50-65%.
Water is a component of our fat, muscles, blood, and other tissues and substances and cells in the body. Water is used to hydrate, sweat, protect and repair tissues, digest, flush, cry, lubricate, and for a number of other purposes. We lose water via breathing, sweating, and digestion, and we get it from both drinking and eating. The amount of water we retain depends a lot upon what's happening with the body at any one time and to balance some of our electrolytes like sodium and potassium.
Most of any change we see day to day, up or down, is water. Our fat loss at top recommended speed of 2lb/1kg per week is 4½oz/125g -- about the weight of a stick of butter.
Because water responds to sodium, carbs, waste, skin hydration -- and because we have so much water -- it goes up and down faster than our fat amount comes down. It's water that makes the scale jump around. Look at the trends and don't worry about the fluctuations.
If you can't smooth out the trends in your head, there is a website called WeightGrapher at http://www.weightgrapher.com/, an iPhone app called Happy Scale, and an Android app called Libra that can help you to see your trends and averages very easily without being thrown off by the odd fluctuations. Weight smoothing is also a feature of using the FitLegit app at http://www.fitlegitapp.com/.
Fluctuations for Women
It's very normal for you to retain water and have large fluctuations when it's that time of the month. This is perfectly normal and will resolve after your cycle!
Weightlifting Plateaus
Starting or increasing a weight-lifting routine can cause your weight to plateau or increase. Don't worry, it's okay, you are probably still losing fat at a good rate! Inflammation caused by weightlifting temporarily slows your weight loss but not your fat loss.
When we start or intensify lifting, we're creating micro-sized tears in our muscles. Muscles swell (water) and become inflamed (water) during a muscle-repair process that takes several days. This additional water added offsets our fat loss. BF% still going down but Water% going up can cause the weight-losers total scale weight to slow, stall, or even temporarily go higher.
Keep lifting. The water weight from lifting can take 3-5 weeks to calm down. After that, the added water weight still happens at smaller amounts because the lifter's muscles become accustomed to the workloads and the amount of inflammation is reduced. By then the weight-losers fat loss has outpaced the water weight remaining and the scale graph is back to its normal downward slope."
View Diet Calendar, 19 January 2021:
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2618 kcal
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Fat: 81.30g | Prot: 190.16g | Carbs: 294.74g.
Breakfast: Pure Protein Chocolate Deluxe High Protein Bar (Small), Premier Nutrition High Protein Shake - Vanilla, McDonald's Quarter Pounder with Cheese, Oreo Sandwich Cookies - 100 Calorie Snack Packs, Apples . Lunch: Orange, Cuties Mandarin Orange, Uno Uno Deep Dish Pizza. Dinner: 1% Fat Milk, Post Fruity Pebbles, Dannon Light & Fit Greek Yogurt - Vanilla (150g). more...
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