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Can Intermittent Fasting Cause Such a Big Weight Change?

 

Dear Fasting Guru:

I need some advice. I weighed myself yesterday at the end of an 18-hour intermittent fasting (IF) session, just before breaking it, and I was 188 lbs. Then, I weighed myself again two days later after a day with no fasting, right after waking up and using the bathroom, and I was 197 lbs! In both cases, I wasn't wearing any clothes.

An 11-pound increase in basically 24 hours seems crazy, especially since I carefully track my calories while doing IF, and I'm pretty sure I'm at or slightly below my maintenance TDEE. Plus, my weight has been under 195 lbs since early November. What’s going on?


Dear Big Weight Change: 

I totally understand your confusion and frustration with the scale. It's better to record an average weight rather than being a slave to the ever-changing scale. Weight can fluctuate significantly day-to-day due to various factors, including water weight, food intake, and more.

To get a more accurate picture, try taking your weight every morning at the same time (preferably after using the bathroom and before eating) for a week. Then, calculate the average of these daily weights. This will give you a clearer view of your actual weight trend, rather than relying on a single number.

It’s important to know that weight can increase even when we are dehydrated. When your body senses dehydration, it holds onto more water to compensate, leading to temporary weight gain. Hydration levels, sodium intake, and even the type of food you eat can all cause fluctuations.

Instead of focusing solely on the numbers on the scale, pay attention to how you feel in your clothes. Are they fitting looser? Do you feel more comfortable and confident? These are excellent indicators of progress that aren’t tied to the daily ups and downs of your weight.

Remember, the goal is overall health and well-being, not just a number on the scale.

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