05/07/2026
There are a LOT of you out there that give the scale way more emotional power than it deserves. If you are someone that allows the number on the scale to ruin your day, then you have likely never been taught how to use the scale correctly. The day-to-day numbers mean NOTHING. You need to start looking for what I like to call a "NEW LOW".
First, understand that your weight will fluctuate day to day. ALWAYS. And there's nothing you can do about that. That’s normal and it’s NOT fat gain. Your scale can go up or down most commonly due to...
-sodium and water balance
-food still in your stomach
-glycogen from carbs
-hormones / starting your cycle
-eating later than usual
This is actually why I make my clients weigh in daily. Not to obsess over a single number, but to watch the trend. Your weight WILL BOUNCE AROUND, but every 5–10 days, you should see a "NEW LOW".
Example:
•You weigh today and you see a number on the scale you haven't seen yet 186.3 (👏🏼 new low)
•The next two days you might see 187 again.
•Then 188.8… then 187.2… then back to 186.3
•But then on day 6 you see 185.9 (👏🏼 new low again)
THAT NEW LOW IS WHAT MATTERS, not the daily number!! Once you hit that new low, the 5–10 day “clock” starts over and a similar cycle repeats until you see your next new low.
If you graph your weight (MyFitnessPal is great for this, but any method works), you’ll usually see a downward trend, even though the day-to-day numbers jump around.
Another mindset shift that helps is
3,000–3,500 calories = roughly 1 lb of fat. So if you’re consistently eating in a caloric deficit, a random 1–2 lb jump overnight is almost always water, food, or hormones, not fat gain. Generally speaking, you’d have to eat an excess of about 3,000 calories over your normal intake to actually gain a true pound of fat.
Also, the scale is just one tool.
That’s why I strongly recommend using a combination of tools. Take progress photos, measurements, body composition scan every 8-12 weeks, and pay attention to how your clothes are fitting.
Please understand that weight loss is not linear. Progress takes time. So instead of fearing the scale, use it for what it’s actually good at...tracking trends, NOT judging your worth or your effort. Your job isn’t to chase the lowest number every day. Your job is to stay consistent long enough to let the trend do its thing. 🤍
