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Weight Loss is not Linear: But don't panic!

November 19, 20232 min read

There are 101 reasons why weight loss isn't a consistent drop on the scale's day in, day out.

Have you ever woken up on a Monday morning and thought, "Damn, my weight has spiked up!" Maybe you had a big weekend of social events, and although the weight has spiked on a Monday morning, it will even out over the coming days. (By the way, this isn't a license to go crazy every weekend; you need to make choices that align with your goals).

Fat loss is a complex and dynamic process influenced by various factors, and as a result, it's not a linear progression. Some of the most common reasons we see scale fluctuations and not a straight drop is fluid retention, meal timing, stress, sleep, and hormonal changes.

Recognizing the Trends:

So, if we see fluctuations, how are you meant to know what weight loss looks like? Firstly, you are looking for a downward trend across a timespan of 7-10 days. Take your weigh-ins as a weekly average across seven days of tracking/recording your weight.

Secondly, depending on your starting point, you can expect anything between a 0.5%-1.5% decrease in your body weight in kilograms per week. The more you have to lose, the bigger the drop you can have. The leaner you are and/or the less you have to lose, the smaller the drop.

Stay Consistent, Stay Calm:

Remember, weight loss is not linear! Don't panic, though. Just look for a downward trend over the course of 7-10 days. Fluctuations in weight can happen for many reasons, so don't stress if the scales increase overnight; stick to your game plan. Speaking of a game plan, if you don't have one, talk to one of the IOPC staff so we can work together on achieving your goals! We, as always, are here to help!

Weight Loss Graph

Isaac Treacy

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