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Why Water Might Be the Reason You’re Not Losing Weight

The scale can move 1–2 kg up or down every day, but that’s usually just water and food in your digestive system.

Introduction

Your body is made mostly of water, and the rest is muscle, bone, and fat. Your weight changes every day because these elements are never in the exact same amounts from one day to the next. In most cases, the element that “moves” the most is water. That’s why if today you weigh 1 kg more or 1 kg less than yesterday, it’s usually water that has changed—and you don’t need to worry.

Key points

  • Weight is dynamic every day. Fluctuations of 1–2 kg are normal and you shouldn’t treat them as “real” results. Real progress is clearer every 3–4 weeks.
  • Weight also changes based on what you’ve eaten. The food you consume stays in your digestive system and adds “weight.” This means: if you skip a meal and weigh less, it doesn’t mean you lost fat—you simply have less food in your stomach and intestines.
  • Stress directly affects weight because the body holds more water. For women, during the menstrual cycle, weight can also increase due to water retention. So if your weight changes 1–2 kg within 24 hours, don’t take it as proof that you gained muscle or lost fat (or the other way around).

Common mistakes

  • You weigh yourself every day and get stressed.
  • You change your diet immediately as soon as you see a 1–2 kg fluctuation in a single day.
  • You don’t drink enough water throughout the day.

What to do today (practical)

3 steps:

  1. Drink around 2 L of water every day, and up to 3 L if you train at the gym (especially when you sweat a lot).

  2. Keep a consistent weigh-in routine: if you want to weigh yourself, do it in the morning, after using the bathroom and before eating—and look at your weekly average, not a single day.

  3. Use non-refined salt (e.g., Himalayan salt), but always in moderation, depending on your food intake and how much you sweat.

If you want help

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