This is a common, yet frustrating scenario. I'm sure most of us have been there, I know I have! It's really important for women to understand weight fluctuations when they begin a dieting program so that they do not get frustrated, discouraged and worried they are doing something wrong if the scale is up a little bit one day.
There are so many things that come into play when you weigh yourself. You are not just weighing fat- you are weighing everything! Where you are in your menstrual cycle, salt intake, water retention, hormones, stress all have a play in weight fluctuating day to day.
If you are eating in a caloric deficit (staying on plan- not binging, not sneaking in snacks etc) then there is no scientific way for you to gain FAT. You actually have to eat a decent amount of food to start gaining fat, and my guess is that if you are eating that amount you will not be surprised that the scale is up, you will expect it.
So rest assured that even if the scale is up a little bit while you are on plan, it is OK and it is NOT fat! Typically what I do after this happens is have the person be really strict on their plan for the next few days and drink every ounce of their water then weigh again. Every single time their weight had returned to normal, and mine as well when this happens to me.
Another "problem"/factor is weighing in the day after a really hard/intense workout. For instance last weekend I ran 12 miles and the next day I was UP 5pounds. You would think I would be down! But it was water- my muscles were sore and swollen from the intensity and strain which causes them to retain water. Even more so if you are lifting weights (causing tears in your muscle that fill with water). A day or so after my long run my weight was back to normal.
We will also not be weighing in daily, but weekly. This way, you may not ever see your weight fluctuate! You may just see consistent loss the entire time! Our weigh days are Monday's because knowing that you have a weigh in Monday helps keep you accountable over the weekend!
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