Water weight and food mass weight are two key factors that can cause significant fluctuations in weight. Water weight is caused by the retention of water in the body, which can be triggered by consuming salty foods. On the other hand, food mass weight refers to the weight of the food that is moving through your digestive system. For instance, if you weigh 180 lbs and then eat a pound of steak, the scale will show 181 lbs. However, this does not mean that you have gained a pound of fat. In fact, that pound of steak is worth approximately 1100 calories, which is roughly 1/3 of a pound of fat.
Another scenario is when people see a rapid weight loss in the first week of a diet, only to have it stall in the following weeks. This is mostly due to eating less food per day, leading to less food passing through your body. While it is true that some weight loss can come from fat, it’s unlikely that you lost a significant amount of fat in one day. A pound of fat is equivalent to 3500 calories, so losing a pound or two in a day means that you burned 7,000 more calories than you consumed, which is basically impossible for the majority of the population.
It’s important to understand that these rapid fluctuations in weight are not indicative of long-term trends. In order to achieve sustainable weight loss, it’s necessary to change your habits and focus on the long-term picture. Daily fluctuations will happen, and it’s essential not to get discouraged or overly encouraged by these short-term changes. For example, if you see a 2 lb overnight increase in weight after a night of eating salty, dense foods, it’s crucial to understand that most of it is not real weight gain but retained water and food mass in your body. In this scenario, going back to eating at a calorie deficit will quickly lead to a reduction in water weight and food mass.
Weight loss is not a short-term goal but a long-term journey that requires patience and persistence. By understanding the concepts of water weight and food mass weight, individuals can better manage their expectations and avoid frustration from rapid fluctuations in weight. The only way to achieve sustainable weight loss is through a balance of calorie restriction and exercise that keeps you in a calorie deficit and is sustainable over the long term. To track your calories and find a balance, consider using a calorie-tracking apps. Remember, weight loss is simple, just Calories In, Calories Out (CICO).