I am sure you know the frustration of working hard to maintain a healthy body weight, or to be on a weight loss journey, only to step on the bathroom scale and see the numbers going in the wrong direction - or not quickly enough in the right direction!
Menopause and peri-menopause can make this even harder as often everything you try does not seem to work. However, if you’re on a weight loss journey and feeling a bit frustrated, the points below may help you to feel a little more positive.
And of course, if you feel you need a little more help, then click here to book in with me to have a chat about strategy!
Here are 6 truths about those annoyingly normal daily weight fluctuations:
1| Scale weight is not a true measurement of your health. It is simply one of many variables you should be taking into account to determine if you are approaching or maintaining your optimal body weight.
2| When you wake up after fasting - usually for around 12 hours, you're completely dehydrated and at your lowest weight of the day. This is why it’s recommended to weigh yourself first thing in the morning after you’ve been to the loo, and before you eat or drink anything.
3| Speaking of the loo… you can experience daily weight fluctuations of 0.5 - 1.5kg due to waste that could be lingering in your large colon. Who knew poop could be so heavy?
Be sure to keep the bowels moving with plenty of fluids, plant-based fibre and targeted supplementation, if necessary.
Click here for a fresh, high-fibre, plant-powered recipe to keep that digestive system happy!
4| Your scale doesn't just weigh fat. It weighs muscle, bone, organs, water, and as you just learned - poop!
When you lose weight, it doesn't necessarily mean that you've lost body fat as the average bathroom scale has no way of telling you what bodily tissues you've lost. Weighing “skinny” on the scale does not always translate into healthy off the scale.
FACT: The more muscle you have the more energy your body burns, even when you're just sitting around - due to the fact that it’s a metabolically active tissue. That's one reason why a fit, active person is generally able to eat more than say the chronic dieter who is unknowingly breaking down and losing muscle.
5| Likewise, the scale can't tell if you've gained muscle.
Building muscle makes it possible to drop clothing sizes (and lose cms) without a significant change, if any, in scale weight.
THINK OF IT LIKE THIS: a kg of muscle is like a small, compact brick, whereas a kg of fat is like a bulky, lumpy pillow. So that's why when you gain muscle and lose fat, your figure appears slimmer and more firm - but your scale weight may not change much.
6| It could very well be your hormones!
Some women can gain up to 5kg right before or during their period. No joke. This is because of the natural drop in Progesterone just before your period often causes digestive issues like water retention and constipation. And, let’s not forget how heavy poop can be!
Our bodies also tend to lose magnesium in the days before menstruation, which drives our Insulin levels up leading to an increase in food cravings - especially for sugar.
Insulin is a hormone made by the pancreas that keeps blood sugar levels in check but is also considered a fat storage hormone.
This is heightened when you are menopausal as your hormone profile has changed, and so it becomes even more important to monitor your sugar and processed carb intake!
7| You may be dehydrated! Yes, if you haven't had enough water the day before, your body will hold onto fluid. So make sure you're drinking enough, especially if you're experiencing hot flushes and sweats!
Staying hydrated at all times is important - and drink more when you are active.
THE BOTTOM LINE: these yo-yoing numbers have nothing to do with your long-term progress and they are just part of the overall health optimization journey.
Simply do your best to maintain an overall healthy lifestyle and understand that daily weight fluctuations are completely normal, no matter what stage of life you are at!
If you’d like to find out more about losing the weight of menopause, then click the button below to secure your Free Strategy Session.
“The scale can only give you a numerical reflection of your relationship with gravity. That’s it.
It cannot measure beauty, talent, purpose, life force, possibility, strength or love.”
— Steve Maraboli
Click below to listen to a podcast episode I was interviewed for, about building resilience and my journey to being a Health Coach