The Difference Between Actual Weight Gain—and Normal Fluctuations

It’s a blind panic we’ve all felt: Stepping on the scale and seeing a number that’s three, four, even five pounds heavier than expected.

No, the scale probably isn’t lying—but luckily, these daily (and sometimes dramatic) weight fluctuations have little if anything to do with fat gain. It’s all about water weight, says dietician Alexandra Caspero, R.D., founder of Delicious Knowledge. In fact, it’s pretty typical for women’s weights to fluctuate a few pounds per day. (Find out the maximum amount of actual weight you can realistically gain in one day.)

“One day, just to show one of my clients how much weight we typically ‘gain’ or ‘lose’ throughout the day, I weighed myself on the hour, every hour. In that one day alone, I fluctuated almost four pounds! Says Caspero. "Four pounds!”

What’s moving the needle? Your hydration level, exercise, bathroom habits, and exactly what you’ve had to eat that day.

For instance, if you are sweating it out in the gym and not replenishing like you should, you can easily drop a couple of pounds of water weight during the course of your workout. Meanwhile, if you’re constipated or just haven’t used the restroom before weighing yourself, it’ll affect the number on the scale. And if you have a carb-heavy meal, your body will hang on to more water than it would otherwise. “Carbs are not making you fat, but they are affecting water use in metabolism,” says Caspero.

“Also remember that weight gain is not always a bad thing. You will 'gain' weight on the scale if you drink a ton of water,” she says. “Sometimes exercise can make you 'gain' weight temporarily, depending on what activity you are doing and how much you are drinking throughout.”

So if you are going to weigh yourself daily, here’s Caspero’s suggestion: Do it at the same time every day, and preferably in the morning after you’ve used the restroom. But you might be less likely to go crazy if you weigh yourself once a week instead.

More from Women’s Health:
8 Tips That Make it Easier to Stop Eating When You're Full
10 Things NOT to Do After You've Gained Weight
8 Women Share The Advice They Would Give Their Overweight Selves

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