Muscle damage, swelling, and increased glycogen storage may lead to apparent weight gain after intense exercise.
Post-workout weight gainĪlthough exercise is a key part of the picture for sustainable weight loss, in the short term it can cause the scales to go in the other direction. So you lose a little weight, but gain a little muscle on a hypertrophy program, and the scale doesn’t know the difference.”ĭr. “A pound of fat takes up almost twice as much space as a pound of muscle, because muscle tissue is denser than fat.
This could mean your weight seems to increase or stays the same week to week, which can be disheartening if you're only using the scale as an indicator of your progress. If you're exercising regularly, performing resistance training, and consuming adequate protein, you may be gaining muscle and increasing bone density. First thing in the morning after a glass of water is a good way to control the variables as best you can. Weight fluctuations throughout the dayĪ daily weight fluctuation of 5-6 pounds is completely normal, largely due to variations in food intake and water consumption.įor a more accurate representation of your weight change, you should weigh yourself at the exact same time each day. Therefore, relying solely on the scale isn't the most accurate way to track how well your body is responding to a change in nutrition - particularly through a low-carb diet. The bottom line: While a Keto diet can lead to a reduction in body fat, it's unlikely that this is the main cause of any initial rapid weight loss. Īs well as the reduction in glycogen stores, Keto may also lead to a loss of water through induced diuresis - an increase in urination, and a loss of electrolytes.
Studies suggest that the average human stores approximately 100 g of glycogen in the liver and between 350-700 g of glycogen in muscle tissues. It’s important to note that each gram of stored glycogen in the body is bound to approximately 3 grams of water. While some fat loss may occur, in all likelihood, this initial weight loss is largely down to the body running through its glycogen stores in response to carbohydrate restriction and the consumption of fat in its place. Many people report that they lose several pounds in weight during the first week of Keto, but is this all body fat? Studies have linked the Keto diet with increased satiety compared to higher carb diets, along with a reduction in waist circumference without having to restrict calories. In this article, we’ll explore the various factors that can influence your scale weight, and we’ll share other metrics you can track for a more accurate story of your health and body composition. In other words, dropping pounds on the scale doesn't always mean you're getting leaner or improving your health, and seeing the number rise doesn't mean your hard efforts have gone to waste. The truth is, your weight can fluctuate drastically for numerous reasons aside from gaining or losing body fat. However, the number on the scale can be deceiving. The humble weighing scales have long been one of the most commonly used tools to track weight loss and determine dietary success.
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