10 Reasons Why Scale Weight Shouldn't Be The Only Measure of Progress

The scale is a great way to collect data to track and measure progress. Although, it shouldn’t be the only metric used when measuring progress. There are several factors that can result in fluctuations of the scale that don’t include fat gain.

1. Fibre. Fibre can cause weight fluctuations by either slowing down or speeding up the rate at which food is digested. Soluble fibre can slow down the rate of digestion whereas insoluble fibre speeds it up. Examples of soluble fibre are oats, fruit, barley and psyllium husk. Insoluble fibre includes wheat, nuts, potatoes and cauliflower.
2. Sodium. Having a meal high in sodium can temporarily increase your scale weight. When you consume a lot of sodium, your body retains water to maintain the balance of fluids in your body.
3. Carbohydrates. 1 g of carbohydrate stores 3 ml of water with it. Therefore if you have a meal high in carbohydrates it is going to lead to excess water being stored with it.
4. Meal timing. Eating dinner later than usual can lead to a temporary elevation in scale weight.
5. Digestion. Whether or not you have been to the bathroom will impact scale weight.
6. Menstrual cycle. Scale weight can fluctuate throughout the menstrual cycle due to the change in hormone levels. It is very common to see a woman’s scale weight increase the week leading up to her period where progesterone levels are elevated.
7. Cortisol levels. Increased cortisol levels can lead to fluid retention. Cortisol levels rise as a result of poor sleep or high levels of stress.
8. Exercise. Exercising, specifically weight training causes muscle damage which can lead to inflammation. A change in scale weight due to inflammation is more common if you are just starting out. Over time your body will adapt and your weight will level out.
9. Food choices or intolerances. If you have eaten a meal that has caused bloating or discomfort this could lead to a temporary weight spike due to inflammation.
10. Alcohol. Alcohol can result in us becoming dehydrated which will lead to a temporary decrease in scale weight. On the other hand, this dehydration can lead to fluid retention which would lead to a rise on the scale, especially if paired with salty foods.

The scale is a great way to collect data to track and measure progress. Although, it shouldn’t be the only metric used when measuring progress. There are several factors that can result in fluctuations of the scale that don’t include fat gain. Swipe across for 10 things that can impact your scale weight.

When tracking progress here at Vision, your trainer looks at numerous data points to determine how you are progressing. This includes body measurements, photos, Bioscan, fitness levels, strength and how you are feeling within yourself.