105. Why did my weight go up?
Have you ever stepped on the scales, seen a higher number and felt your stomach drop? In this episode I unpack why that happens—and why it usually isn’t body fat. I explain the day-to-day variables that move your weight up and down (carbohydrate intake, salt, fluids, travel, big training days and the week before your period), and how to read those fluctuations without panicking or self-sabotaging. I share exactly how I coach clients to use the scale as neutral data: look for patterns and trends over weeks, not single readings; compare what you did yesterday with what you’re seeing today; and focus on weight maintenance as a life skill rather than chasing constant loss.
You’ll hear why “catch-up calories”, weekend blowouts and “cheat meals” stall progress, and why tiny, sustainable deficits across the day beat dramatic restriction every time. I also cover the menstrual cycle and why it’s normal to feel puffy and heavier in the luteal phase, what to expect after long rides and flights, and how to keep your choices steady instead of swinging between extremes. If you’ve been letting the scale dictate your mood or meals, this is your reset: practical, compassionate, and evidence-informed guidance to keep you moving forwards.
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TRANSCRIPT
Why the Scale Jumps Overnight (and What It’s Really Telling You)
I’ve lost count of the times someone has messaged me in a panic: “I woke up heavier—what did I do wrong?” Most of the time, the answer is: nothing. The scale measures total body mass, not just body fat. That means fluid, food in your gut, glycogen, inflammation and even your last flight can nudge the number up or down—sometimes by a few kilos—without any true change in fat mass.
Let’s take the emotion out of it and look at what’s really going on.
Yesterday shows up today
What you did yesterday has a big influence on what you see today. A higher-carb dinner, a saltier meal, or a late training session will draw more water into your muscles and bloodstream. That’s normal physiology. It’s also why crash diets appear to “work” in week one and then rebound as soon as normal eating resumes—the initial drop is largely water, not fat.
Practical takeaway: when you see an unexpected change, rewind 24–48 hours. Did you eat more carbs? Salt? Have a hard training day? Travel? That context matters.
Carbs, glycogen and water
For every gram of glycogen you store, you hold several grams of water. A pizza-and-pasta night, a carb-load for training, or simply re-fuelling well can shift your weight up by a kilo or two. That isn’t a problem—it’s fuel in the tank and hydration where you need it.
Don’t “punish” good fuelling the next day. Match intake to training across the week rather than seesawing between extremes.
Sodium, fluids and travel
Salty meals and long flights often mean temporary fluid retention. I routinely see two to three kilos of travel-related water that clears within a couple of days once you’re moving, hydrating and back to your usual rhythm.
Support the reset: hydrate, include potassium-rich foods (fruit, veg, dairy, legumes), keep steps up, and get sleep back on track.
Training and inflammation
After a long ride or heavy session, you’ll likely see a short-term bump from muscle inflammation and extra water held for repair—especially if fuelling and electrolytes were light.
Plan, don’t react: fuel during and after sessions, include sodium to match conditions, and expect a 24–72 hour window before things settle.
The menstrual cycle effect
For many women, the week before a period can come with puffiness, tighter clothes and a heavier number. It’s water. Your weight will often “peel off” again once your period starts.
Track to learn your pattern. When you know it’s coming, you’re less likely to spiral into restriction or write off the week.
Weekday discipline, weekend chaos
A classic plateau pattern is “perfect” weekdays followed by weekend blowouts or “cheat meals”. The large surpluses can easily cancel any small deficit you created Monday to Friday. Add alcohol and salty restaurant meals and the scale will bounce even more.
What works better: create small, almost unnoticeable deficits across the day—trim a little at multiple touchpoints instead of swinging the axe at one meal. Keep weekends structured enough to support your goals while still enjoying them.
Make the scale useful again
The scale is a tool, not a judge. Use it for trends, not verdicts.
Choose a cadence: weekly is fine; daily for 2–4 weeks can help you learn your personal pattern.
Be consistent: same time, same conditions (e.g., first thing after bathroom).
Log context: note training, travel, high-carb/salty meals, cycle phase.
Track trends: look at weekly averages and 4-week patterns, not single points.
Maintenance is the real superpower
Anyone can force a short-term drop; the hard (and valuable) skill is maintaining your weight through real life—travel, social events, training blocks, busy seasons. Aim to hold steady while you build habits. When you do choose to pursue fat loss, make it boringly sustainable.
Your worth isn’t on the scale
A number can’t define your value, your capability or your progress as a human. Let it inform you, not control you.
Bottom line: daily fluctuations are normal. Look for patterns over weeks, fuel for performance and recovery, keep weekends reasonable, and run your own long game. Calm, consistent actions beat dramatic reactions every single time.
