{"id":824,"date":"2026-09-21T08:33:28","date_gmt":"2026-09-21T08:33:28","guid":{"rendered":"https:\/\/bgofit.es\/?p=824"},"modified":"2026-09-21T08:33:28","modified_gmt":"2026-09-21T08:33:28","slug":"weight-fluctuations","status":"publish","type":"post","link":"https:\/\/bgofit.es\/en\/fluctuaciones-de-peso\/","title":{"rendered":"Weight fluctuations: the scale doesn&#039;t tell the whole story"},"content":{"rendered":"<p>You get up in the morning. You go to the bathroom. You step on the scale and\u2026 <strong>+600 grams<\/strong>.<\/p>\n<p>\u00ab&quot;How can that be? I did it perfectly yesterday.&quot; And suddenly those 600 grams can make you think you&#039;re not making progress, that the diet isn&#039;t working, or even that all the effort of the last few days has been for nothing.<\/p>\n<p>But there&#039;s something I want you to understand: <strong>The number on the scale doesn&#039;t tell you the whole story<\/strong>. Because losing weight is one thing, but improving your body composition is quite another.<\/p>\n<h2>Two women can weigh 70 kg and have completely different bodies<\/h2>\n<p>Imagine two women. They are both about the same height. They both weigh 70 kg. But one does strength training, has a good amount of muscle mass, stays active, and has a healthy body fat percentage. The other has less muscle mass, more body fat, and leads a much more sedentary life.<\/p>\n<p>The scale says exactly the same thing: 70 kg. Does that mean their bodies are the same? Obviously not.<\/p>\n<p>And this is one of the main problems with obsessing solely about weight: a conventional scale tells you how much your body weighs, but it doesn&#039;t tell you what that weight is made of. It doesn&#039;t differentiate how much is muscle, fat, water, bones, organs, or even the contents of your digestive system.<\/p>\n<p>That&#039;s why 70 kg is simply 70 kg. We need more information to know what&#039;s really going on.<\/p>\n<h2>Your goal is probably not to weigh less.<\/h2>\n<p>When a woman tells me &quot;I want to lose 10 kilos&quot;, what she often really means is:<\/p>\n<ul>\n<li>\u00ab&quot;I want to have less of a belly.&quot;.<\/li>\n<li>\u00ab&quot;I want to look better in my clothes.&quot;.<\/li>\n<li>\u00ab&quot;I want to reduce my waist.&quot;.<\/li>\n<li>\u00ab&quot;I want to look more confident.&quot;.<\/li>\n<li>\u00ab&quot;I want to lose fat.&quot;.<\/li>\n<li>\u00ab&quot;I want my legs to look more toned.&quot;.<\/li>\n<\/ul>\n<p>And to achieve all that, you don&#039;t always need to lose as much weight as you imagine. Perhaps the body you&#039;re looking for isn&#039;t 10 kg lighter. Perhaps it&#039;s much closer to your current weight, but with less fat and more muscle mass.<\/p>\n<p>That&#039;s where something much more interesting comes into play: <strong>body composition<\/strong>.<\/p>\n<h2>You can weigh the same and look much better<\/h2>\n<p>This happens a lot when we combine a good diet with <a href=\"\/en\/strength-training-for-women\/\">strength training<\/a>.<\/p>\n<p>Imagine that over a period of time you lose fat while maintaining or gaining some muscle mass. The scale might not go down much, but your body might change dramatically:<\/p>\n<ul>\n<li>Your waist measures less.<\/li>\n<li>Your clothes fit you looser.<\/li>\n<li>You have less of a belly.<\/li>\n<li>The legs are firmer.<\/li>\n<li>You look more defined.<\/li>\n<\/ul>\n<p>And when you compare your photos with the ones from the beginning, the change is obvious. However, you look at the scale and think, &quot;Well, I haven&#039;t lost that much weight...&quot; But what does it matter if your body is changing in the direction you wanted?<\/p>\n<p>That&#039;s why I don&#039;t want you to measure all your progress solely in kilos.<\/p>\n<h2>Photographs can tell you much more<\/h2>\n<p>One of the best ways to track your progress is to take photos: front, side, and back. Always try to maintain similar conditions: same position, distance, clothing, and lighting.<\/p>\n<p>You shouldn&#039;t do this every day. In fact, you probably wouldn&#039;t notice much of a difference. But when you compare photos taken several weeks apart, you can start to see changes that the scale could never show you.<\/p>\n<p>A photograph doesn&#039;t tell you how much you weigh. It shows you how your body is changing, and if your goal is primarily aesthetic, that information is especially valuable.<\/p>\n<h2>And this is where body circumferences come in.<\/h2>\n<p>Another tool I like to use is body measurements. For example: waist, abdomen, hips, thigh, or arm.<\/p>\n<p>Imagine you&#039;ve been working towards your goal for several weeks. You&#039;ve only lost 1.5 kg. It doesn&#039;t seem like much. But then we measure again: <strong>-5 cm waist<\/strong>.<\/p>\n<p>Now the story changes quite a bit. Because perhaps you were so focused on getting the scale to go down that you hadn&#039;t noticed that your body was actually changing.<\/p>\n<p>That&#039;s why body measurements, along with photographs and weight, give us a much more complete view of your progress.<\/p>\n<h2>Your weight can change even if you haven&#039;t gained fat.<\/h2>\n<p>There&#039;s another reason why you shouldn&#039;t panic every time you step on the scale. Your weight can change from day to day for many reasons\u2014the famous <strong>weight fluctuations<\/strong>:<\/p>\n<ul>\n<li>You can retain more fluids.<\/li>\n<li>You may have eaten more salt.<\/li>\n<li>You may have consumed more carbohydrates.<\/li>\n<li>You may have more intestinal contents.<\/li>\n<li>You can be at certain times in the menstrual cycle.<\/li>\n<li>Even intense training can temporarily influence your weight due to fluid changes associated with recovery.<\/li>\n<\/ul>\n<p>That&#039;s why today you can weigh more than yesterday without having gained fat, and you can also weigh less without everything you&#039;ve lost being fat.<\/p>\n<p><strong>Your daily weight reading is inconsistent. The important thing is to observe the trend.<\/strong><\/p>\n<h2>So, should I throw away the scale?<\/h2>\n<p>No. Scales can be a perfectly useful tool. The problem arises when we make that number our only way of measuring progress.<\/p>\n<p>Instead of just asking yourself &quot;how much do I weigh?&quot;, start asking yourself:<\/p>\n<ul>\n<li>How is my waistline evolving?<\/li>\n<li>How do the clothes fit me?<\/li>\n<li>How am I training? Am I getting stronger?<\/li>\n<li>What do I see when I compare my photographs?<\/li>\n<li>How has my body changed over the past few months?<\/li>\n<\/ul>\n<p>There we have much more information.<\/p>\n<h2>And what about scales that measure body fat percentage?<\/h2>\n<p>There are more specialized scales and devices that attempt to estimate your body composition and differentiate aspects such as fat mass and fat-free mass.<\/p>\n<p>They can provide additional information, but we shouldn&#039;t interpret any number displayed on the screen as a perfect measurement. Depending on the method used, factors such as hydration and the conditions under which the measurement is taken can affect the results.<\/p>\n<p>That&#039;s why even when we use more advanced tools, I&#039;m interested in observing trends and combining different indicators, not obsessing over a single isolated figure.<\/p>\n<h2>Your progress cannot be contained in a single number.<\/h2>\n<p>I want you to remember this the next time you step on a scale: your body is not just what you weigh.<\/p>\n<p>You can weigh 70 kg and have a completely different body composition, habits, and physical condition than another person who also weighs 70 kg.<\/p>\n<p>Therefore, if you want to lose fat and improve your physique, don&#039;t just chase an ever-smaller number:<\/p>\n<ul>\n<li>Take photographs.<\/li>\n<li>Measure your perimeters.<\/li>\n<li>Strength training.<\/li>\n<li>See how the clothes fit you.<\/li>\n<li>Evaluate how you are progressing.<\/li>\n<\/ul>\n<p>And use the scale for what it really is: <strong>It&#039;s just another tool, not the judge who decides whether you&#039;re doing it right or wrong.<\/strong>.<\/p>\n<p>Because maybe one day you&#039;ll find the body you were looking for, look in the mirror, love what you see, and discover that you didn&#039;t need to weigh as little as you thought.<\/p>\n<p><strong>Can we measure your progress with real data?<\/strong> In my plans to <a href=\"\/en\/about-me\/\">nutrition and online training<\/a> We use scales, measurements, and photos so you can see your real progress. <a href=\"\/en\/switch-now\/\">See the results from our clients<\/a> and write to me.<\/p>","protected":false},"excerpt":{"rendered":"<p>Weight fluctuations are normal: they can be due to fluids, salt, glycogen, or your menstrual cycle. Learn to measure your real progress with photos, measurements, and body composition analysis.<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_angie_page":false,"page_builder":"","footnotes":""},"categories":[18],"tags":[24,23],"class_list":["post-824","post","type-post","status-publish","format-standard","hentry","category-cuerpo-y-mente","tag-bascula","tag-composicion-corporal"],"_links":{"self":[{"href":"https:\/\/bgofit.es\/en\/wp-json\/wp\/v2\/posts\/824","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bgofit.es\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bgofit.es\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bgofit.es\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bgofit.es\/en\/wp-json\/wp\/v2\/comments?post=824"}],"version-history":[{"count":1,"href":"https:\/\/bgofit.es\/en\/wp-json\/wp\/v2\/posts\/824\/revisions"}],"predecessor-version":[{"id":828,"href":"https:\/\/bgofit.es\/en\/wp-json\/wp\/v2\/posts\/824\/revisions\/828"}],"wp:attachment":[{"href":"https:\/\/bgofit.es\/en\/wp-json\/wp\/v2\/media?parent=824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bgofit.es\/en\/wp-json\/wp\/v2\/categories?post=824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bgofit.es\/en\/wp-json\/wp\/v2\/tags?post=824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}