At Therapy and Performance Clinic in Warwick, UK, we understand how frustrating it can be to see fluctuations on the scales, especially when you’re working hard to lose weight. Our best weight loss treatment is designed to help you navigate these challenges. But rest assured, seeing an increase in weight doesn’t necessarily mean you've gained fat. Let’s break down the reasons behind scale fluctuations and why they shouldn’t demotivate you.
Why Do the Scales Increase After One Meal Out?
After a week of hard work and maintaining a calorie deficit, you might see a 1kg increase on the scales after just one indulgent meal. This can be disheartening, but it’s important to know that this sudden weight gain is not a reversal of your efforts.
To gain 1kg of body fat, you would need to consume over 7,700 calories, as 1kg of fat contains about that many calories. Did your meal exceed 7,700 calories? If not, the weight gain you're seeing is most likely from factors like glycogen, food weight, and water retention, not fat.
Glycogen Storage: A Major Factor in Weight Fluctuations
Glycogen is the stored form of carbohydrates in your muscles and liver. The liver holds 80-100 grams of glycogen, while your muscles can store between 400-800 grams depending on how much muscle mass you have. Each gram of glycogen holds onto 3-4 grams of water.
When you’ve been in a calorie deficit, especially a low-carb one, your glycogen stores are depleted. After a carb-heavy meal, these stores refill, and with them, your body retains more water. This can lead to a scale increase of 2-4.5kg from glycogen replenishment alone. So, a single meal can make the scales jump up significantly without reflecting actual fat gain.
Food Weight: More Than Just What You Eat
In addition to glycogen and water retention, the physical weight of food in your digestive system also affects the scale. For example, an 8 oz steak weighs about 0.2kg, and that weight will still be passing through your system when you step on the scales the next day. And if you had chips or salty foods with that steak, they likely increased glycogen storage and water retention even further.
Salt is another major contributor to water retention. After consuming salty foods, your body tends to hold onto more fluids, which also impacts the scales. A litre of water weighs around 1kg, and though drinking water won’t cause fat gain, it will show up as extra weight temporarily.
The Key Takeaway: Think Critically About Scale Increases
When you see the scales go up after a meal, it’s important to think critically. Ask yourself if you maintained an overall calorie deficit throughout the week. If the answer is yes, then your body has likely tapped into its fat reserves, and that fat loss will eventually reflect on the scales. The fluctuations you’re seeing are due to glycogen, food weight, and water retention—not fat gain.
At Therapy and Performance Clinic, we specialize in helping our clients reach their fitness and weight goals through tailored physiotherapy, sports massage, and personalized online fitness and nutrition plans. We’re here to support you through the ups and downs of your journey.
Need Guidance on Your Best Weight Loss Treatment Journey?
If you need help understanding your body’s responses to diet and exercise, or if you’re looking for professional support with fitness and nutrition, Therapy and Performance Clinic in Warwick is here to assist. Contact us today to learn more about our online fitness and nutrition services.
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