In this episode of the Self Selecting Podcast, I take a deep dive into one of the most frustrating aspects of fat loss—weight fluctuations. Whether you’re stepping on the scale every morning and seeing unpredictable changes or wondering if your hormones are sabotaging your progress, this episode breaks down what’s actually happening inside your body. I explain the difference between normal weight fluctuations and true hormonal imbalances, how sodium, stress, food intake, and hydration play a role, and what you can do to avoid unnecessary panic when the scale jumps up overnight.

If you’ve ever wondered, “Why is my weight up 3 lbs even though I followed my plan?”, this episode gives you a step-by-step guide to understanding and fixing weight fluctuations.

Key Takeaways:

- What Weight Fluctuations Actually Are & Why They Happen – It’s not always fat gain.

- How Food Choices, Sodium, & Water Intake Affect Scale Readings – What really causes overnight weight spikes.

- The Role of Stress & Poor Sleep in Holding Onto Water Weight – Why hormones like cortisol can impact the scale.

- How Your Training Routine Can Cause Temporary Weight Gain – Why intense workouts lead to inflammation & water retention.

- When to Worry About Hormonal Imbalances – How to know if your weight fluctuations are due to real health concerns.

- The #1 Mistake People Make When Tracking Scale Weight – Why consistency in weigh-ins matters.

- Why Female Hormones Affect Scale Weight & How to Track It Properly – Understanding the menstrual cycle’s impact on weight readings.

- The Right Way to Take Progress Measurements Without Stressing Over the Scale – Alternatives to scale weight for tracking fat loss.

Timestamps:

- [00:00 – 02:10] - Why this episode is a must-listen for anyone tracking weight loss progress.

- [02:11 – 05:30] - Understanding why the scale jumps up & down daily.

- [05:31 – 08:45] - How Food Volume & Sodium Impact Scale Readings.

- [08:46 – 12:00] - Why Eating Out & Misreporting Calories Can Cause Confusion.

- [12:01 – 15:45] - Why carb cycling causes weight swings.

- [15:46 – 19:30] - How cortisol & poor sleep affect fat loss progress.

- [19:31 – 23:40] - How Training & Recovery Play a Role in Scale Weight.

- [23:41 – 28:00] - How to Know If Your Weight Gain is Actually Fat Gain – Distinguishing normal fluctuations from true fat storage.

- [28:01 – 32:45] - Understanding menstrual cycle-related weight changes.

- [32:46 – 36:00] - The #1 Mistake People Make When Tracking Scale Weight.

- [36:01 – 40:15] - How to Accurately Track Progress Without Freaking Out Over the Scale.

- [40:16 – 44:30] - When to Worry About Hormonal Imbalances & When to Get Labs Done.

- [44:31 – 47:59] - Final Thoughts: How to Stop Letting the Scale Control Your Mood & Mindset.

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