Why Is the Scale Going Up in a Calorie Deficit?

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The scale can go up in a calorie deficit because of water, salt, your cycle, and food that has not left your body yet. Fat does not come back that fast. Look at your weekly average instead of one morning, and if the average is flat for 2 to 3 weeks, check your food log first.

Here is the first thing to do today. Write down your weight tomorrow morning, then again every morning this week, and add the 7 numbers up on Sunday.

Why is the scale going up when I am eating less?

Water is the biggest reason. One pint of water, which is 2 cups, weighs about 1 pound. If your body holds on to an extra 4 cups, the scale shows 2 pounds more, and none of it is fat.

Here are the common reasons your body holds extra water or weight for a few days:

• A salty meal. Pizza, takeout, soup, deli meat, and restaurant food all hold water in your body until the next day or two.
• A bigger carb meal than usual. Your body stores carbs with water. A night of rice or pasta can show up as a higher number in the morning.
• Your cycle. Many women hold more water in the week before a period. The number often drops again a few days after it starts.
• Food still in your body. More fiber and more vegetables mean more weight moving through you. That is a good sign for your health, and the scale just does not know the difference.
• A hard workout. Sore muscles hold water while they repair. A new walking habit or a new lifting plan can do this too.
• Short sleep or a stressful week. Both can leave you hungrier and puffier the next day.

How do I read the scale so one bad morning does not fool me?

Use a weekly average. Step on the scale at the same time most mornings, after the bathroom and before you eat or drink. Write the number down. On Sunday, add up the 7 numbers and divide by 7.

Here is one real looking week:

Day	Morning weight
Monday	152.4 lb
Tuesday	154.0 lb
Wednesday	153.2 lb
Thursday	152.8 lb
Friday	153.6 lb
Saturday	152.6 lb
Sunday	153.0 lb

The 7 numbers add up to 1,071.6. Divide by 7 and the weekly average is 153.1 lb.

Say the week before averaged 153.8 lb. Tuesday looked like a gain of 1.6 lb over Monday. The weekly average still went down 0.7 lb. If you had quit on Tuesday, you would have quit on a week that worked.

Any scale that gives the same number twice in a row is good enough. I keep my picks on my resources page, and a simple digital bathroom scale is all you need.

What if the weekly average is flat for 2 to 3 weeks?

Then it is time to look at your food. The reason for a stall is usually under-counting. Your body is rarely the first suspect.

Check these four places first:

1. Oils. 1 tablespoon of olive oil is about 120 calories. A splash poured from the bottle into the pan can easily be 2 tablespoons, which is about 240 calories.
2. Grazing. A few bites of your kid's leftovers, a handful from the pantry, and a taste while cooking all count.
3. Drinks. Lattes, juice, flavored creamer, and wine are calories that many women forget to log.
4. Weekends. Five careful days and two loose days can add up to a flat week.

This is where the kitchen scale earns its spot. From week 3 of my plan, I ask women to weigh their food and log it in an app like MyFitnessPal, MacroFactor, or Cronometer. I wrote about why in Do I Need a Food Scale to Lose Weight?.

If you have logged honestly for 2 to 3 weeks and the weekly average has not moved, your body may need more food, not less. Add about 50 to 100 calories a week and watch the average again. Do not drop to 1,200 calories. That makes the next few weeks harder and rarely helps.

What can I measure besides the scale?

A soft tape measure. There are stretches where the scale sits still for 3 weeks while your waist keeps shrinking. Those are the weeks many women quit.

Here is how to do it:

• Measure your waist at the level of your belly button, once a week, on the same day.
• Stand relaxed. Do not pull the tape tight and do not suck in.
• Write the number next to your weekly average.

I use a soft tape measure like this one because it wraps flat around your waist without digging in.

You can also look at how your jeans fit, how your energy feels at 3 pm, and how far you walk without getting tired. Those count as progress.

What to do this week

1. Weigh yourself at the same time most mornings and write each number down.
2. On Sunday, add up the 7 numbers, divide by 7, and compare to last week.
3. Measure your waist once, on the same day each week.
4. Eat your protein first at each meal, and walk for 10 to 15 minutes after dinner.
5. If you do not know your starting numbers, use my free macro calculator.

Quick questions

How much can my weight change in one day?

A few pounds is common, mostly water and food in your body. That is why one morning tells you very little.

Should I weigh myself every day or once a week?

Daily numbers give you a better average. Weigh daily if the numbers do not upset you, and judge only the weekly average. If daily weigh-ins stress you out, weigh 2 or 3 mornings a week and average those.

Does the scale going up mean I lost muscle?

No. Muscle is heavy but you do not build it quickly in a deficit week. A sudden jump is almost always water or food in your body.

Everything I recommend is on my resources page. I share quick tips like this every week on Instagram at @lumorawomenofficial.

I am a health coach, not a doctor. This is education, not medical advice. Talk to your own doctor about anything specific to you.