I want to talk about the scale today. For some, it is like a security blanket. For others, it is the evil villain in your story. Let's look at what the scale actually does, and how what we do may cause the number to be higher.
1) The scale measures weight loss, NOT fat loss. That number represents the weight of what is IN (and ON if you have clothing on) your body: organs, blood, fat, water, undigested food, waste, etc.
2) Our nutrition plays a part in weight fluctuation.When we restore glycogen levels with our nutrition, water binds to the glycogen and causes the scale to go up. Yet, we need that glycogen for exercise.
3) Salt intake also causes our bodies to hold onto water. We need a certain amount of salt for our bodies to function properly, but excess will result in bloating and swelling.
4) Alcohol and white sugar cause water retention, avoid these as much as possible.
5) The time of day matters. First thing in the morning, after eliminating your bladder, stand naked on the scale and record that weight...that is your baseline. Say, two days later you decide to weigh in the afternoon, after lunch of higher carb or sugary food, fully clothed...that scale may read 8# or more heavier. Did you gain 8# of fat? Absolutely not. Choose a day of the week and measure that day at the same time of day in the same conditions for more accurate comparison.
6) Monthly hormonal changes...ladies, you know what I am talking about. Our hormones can do a number on us!! We can easily see a 5# increase before period time, then back to normal right after. Was that fat gain? Again, absolutely not.
continued in the comments