Debbie Cousins's Journal, 28 Jul 22

Weight fluctuates, don't let one day ruin your motivation! It sounds like you're consistently losing overall from week to week now. One or two days of minor weight gain shouldn't be too worrisome. If I had let every day that I had seen a gain on the scale get to me I might not be where I am today! You can do this too! Just keep at it with the good habits, they'll pay off 😊 

yes, its weird how we can have weight loss from too much or little food... there was a post about how muscle/gut can hold on to extra water and sorts and it reflects on scale minorly. you are still on the right path!!  

Debbie, go to "My Settings" on the website version on your computer. Then scroll to the bottom of the page and check "Sodium" from the diet items to track. I think you'll be a little surprised that yesterday netted 3200+ milligrams of sodium, which is about 900 mgs higher than the maximum daily recommended. So your weight gain is likely water retention caused by the salt. You can flush it out by drinking lots of water today.  

You may have to alternate calories and possible be closer to 1400-1500 calories a day. I believe they say 2200 a day to maintain. For myself depending on physical activity 1800 -1900 would probably be maintainence unless I got an extreme amount of exercise. You could easily find ypur calorie range on google. 

water and muscle weight maybe 

the scale is not your friend!! so I get this 100% I was down from 214 that's through diet exercise intermittent fasting. but there was a period in between about 3 weeks into all of this where I wasn't losing any weight in fact gaied 10 lbs and I actually bloated really bad, now I got super upset. I didn't understand why I'm working so hard if I'm not going to get results. So upon a bunch of research decided to do a 36 hour fast my body went down to 170 in that 36 hour spand. the bloating went away, now I only suggest that if you're okay to be doing fasting, I'd run it by your doctor. Since then my body maintains around the same 170 , I would be patient with yourself if it goes up and down it's usually the scale is not accurate especially if you're working out you're probably gaining muscle not fat. don't throw in the towel or get too discouraged just keep sticking to it and eventually you'll start seeing the results that you're working towards. my diet is pretty strict I have PCOS so I took that for account and I make sure that I stick around 1200 calories a day less than 50 g of carbs zero added sugars. 100 g of protein at minimum. and at least 25 g of fiber. lots of lemon water, cinnamon, balsamic vinegar. I do pay close attention to my body, yes it's true if you're in a calorie deficit that's what ultimately will help you lose weight. but that's not always the healthiest manner so 1200 calories for me is super light on days that I have extreme workouts I make sure that I eat a little bit more especially protein.  

.9 pounds is a minor fluctuation. Salt consumption will impact fluid retention, however it’s impact on day-to-day weight is relative to YOUR normal consumption (not your RDI). Did you do/eat anything out of the ordinary yesterday? Was it hot? We’re you active? So many factors beyond diet impact weight fluctuations. I would say stick to your guns for a day or two, and see if you come back down. This isn’t a drastic gain - you don’t need drastic measures. 

I think it depends on what you are eating and if it has a lot of sodium. Are you logging everything you eat? I log everything and I weight myself every morning at the same time. It's working for me so far. Good luck. You can do this. Don't give up.  

This is nothing, Debbie just normal body fluctuations. I can easily gain 3 pounds overnight for no explainable reason. Keep doing what you're doing and don't get discouraged, that drop will show up in a day or two.