It is normal for your weight to fluctuate by 2–5 pounds (1–2 kilograms) over the course of a week or two. Even within a single day, temporary weight shifts are common and are often due to varying levels of fluid retention. Several factors may influence and contribute to these changes.
The types of foods you eat may influence weight fluctuations. If you weigh yourself after a meal, you’re also weighing the mass of that food in your body.
Besides that, food can affect water retention.
For example, when you eat high-sodium foods or fuel your day with a considerable amount of carbohydrates, you tend to retain more water. This can increase your weight temporarily.
On the other hand, restricting carbs can have the opposite effect. During carb-restricted diets, your body relies on glycogen stored in the muscles. Each gram of glycogen is stored with about 3 grams of water, so when your body uses up glycogen, it also loses water, mostly through urine.
After a few days of carb restriction, weight loss slows down. But once you start eating more carbs again, your body refills its glycogen stores—and water (and water weight) comes back with them.
Your hydration status can significantly affect your weight. Dehydration from insufficient water intake or illness can lower the number on the scale.
Water is also heavy. Drinking water or fluids before stepping on the scale can make a significant difference from a measurement when you have less fluids in your body. Two glasses of water (16 ounces) equal about one pound.
Some studies show that exercise can also help your body flush out extra water and fluid buildup by increasing the flow of lymphatic fluids, which help filter fluids and other waste products from your body.
In other words, exercise not only burns calories, it can also help decrease fluid buildup to decrease your weight measurement.
Hormonal fluctuations related to menstruation, menopause, or thyroid function can cause water retention. They can also lead to changes in your appetite, which may impact your weight on a day-to-day basis.
Certain medical conditions may affect your body weight due to changes in metabolism or fluid balance. These conditions may include:
Some medications can lead to water retention or increased appetite, which may cause weight gain. These include:
- Corticosteroids
- Medications for high blood pressure
- Some antidepressants
- Hormonal therapies such as birth control pills
Minor weight fluctuations are normal, but you can take steps to help keep things more stable if you prefer. Here’s how:
- Aim for a balanced diet with adequate protein: Prioritize protein to preserve muscle and curb hunger. Choose nutrient-dense carbohydrates for sustained energy and balanced blood sugar. And include healthy fats in moderation to support your heart health and mood.
- Include foods rich in potassium and magnesium: These minerals help balance fluids in your body and can help reduce water weight.
- Watch your sodium intake: Lowering how much sodium you eat can help minimize water retention and bloating, making you feel more comfortable and reducing temporary weight gain related to fluid shifts.
- Exercise consistently: Aim for at least 150 minutes per week of physical activity, including a mix of aerobic exercise, high-intensity cardio, and resistance training. These contribute to better health and improved weight stability.
Repeated patterns of weight loss and weight regain—sometimes called weight cycling—may be harmful to your health. While small fluctuations in weight are considered normal, significant losses followed by regains may impact your heart and worsen your metabolic health, which can lead to health risks.
For some people—especially those with a history of dieting or significant weight loss—the fear of weight gain or weight fluctuations can contribute to eating disorders such as anorexia nervosa or bulimia nervosa.
Seek medical attention if weight cycling becomes frequent or if preoccupation with your weight on the scale or body shape begins to interfere with your well-being. Dietitians, psychologists, and doctors may be part of a support team.
