Hi everyone! F, 23 16:8 I have been intermittent fasting for about a month and have noticed an issue with weight fluctuation. My husband and I typically go out every Saturday for a meal, which is usually high in carbs and calories. We eat very healthy during the week in a calorie deficit so we usually like to treat ourself once a week to still enjoy foods that we don’t get to eat as often. During the week, I will see a downward trend in my weight of about 1-2 pounds and then the day after we go out to eat, I’ve gained it all back and maybe even a couple more pounds. From what I have read, it is completely normal and is probably just water retention for excess sodium and carb intake. However, it takes me about a week to get rid of this “water weight”, so by the next time we go back out to eat the next week, I am just repeating the cycle and not seeing any real change on the scale. I wouldn’t think that one day out of a whole week would erase a whole week of progress, but that is unfortunately what it looks like.
Has anyone else experienced this?
If you are keen on weighing regularly, I would advise you to weigh everyday and log it in Libra (if android) or Happy Scale (if ios). It will show the trend of your weights and you’ll see if there is actual movement. Those fluctuations are so normal, like you said and it’s easy to get lost in individual readings.
I’d sort out that the deficit that you are eating during the week is still more than what you’re eating in excess on the weekend, or you’re correct and not losing anything. Like say you cut 2000 calories out Mon - Fri, but then eat an excess 2500 cal Sat/Sun, you’ll stay the same, or more likely gain.
This can work though if you eat at a bigger deficit during the week. I’m a couple years into maintance now, but did the same while losing…I have 12kcals for the week, I eat lower Sun-Thur so that I can have more Fri/Sat
This is why I always consider “off” days to be a huge risk if one is focused on the scale. There have been occasions when nothing bad has happened to me but that’s not typically the case. I can never be sure if the extra weight will come off right away or take forever to peel away. In your case, now that the deed is done, all that’s left is to ask yourself if it’s worth it. If it doesn’t feel like it right now, really focus on how you feel and remind yourself of that feeling the next time.