You wake up, step on the scale, and you're up 1.5kg overnight. Panic sets in. Did you really gain that much fat from one meal? The short answer: absolutely not.
The Carbohydrate-Water Connection
Here is the biology 101 that will save your sanity: Carbohydrates are stored in your muscles and liver as glycogen. For every 1 gram of glycogen stored, your body stores approximately 3 to 4 grams of water along with it.
Let's do the math. If you have a high-carb refeed day or a big pasta dinner and store an extra 400g of glycogen, you are also holding onto about 1.2kg of water. That's a 1.6kg swing on the scale, purely from fuel and hydration.
It's Not Fat, It's Energy
This weight is not adipose tissue (body fat). It is functional energy sitting in your muscle bellies, waiting to be used. In fact, this "water weight" makes your muscles look fuller and perform better in the gym.
Conversely, when you go low-carb or start a diet, the initial rapid drop is mostly this water leaving your system as glycogen stores deplete. You didn't lose 3kg of fat in week one—you just dried out.
Other Reasons the Scale Bounces
- Sodium: High salt intake causes temporary water retention.
- Stress (Cortisol): High stress increases water retention.
- Digestion: Food volume physically weighs something while it's in your gut.
The Solution? Trends Over Daily Data
Stop judging your progress by a single weigh-in. We look at weekly averages. If your average weight is trending down over 2-3 weeks, you are losing fat. The daily spikes are just noise.
"Embrace the fluctuations. If the scale jumps up after a refeed, pat yourself on the back. You're fully loaded and ready to crush a PR."
Stop guessing. Start growing.
Information is good, but implementation is everything. Apply for 1:1 coaching and get a plan built specifically for your physiology and lifestyle.