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why does weight change day to day

Although you know a number is just a number, it’s hard not to worry when you see the scale jump a pound or two overnight or—worse—during the same day. But take a deep breath: Most weight fluctuations are normal.

Since most of us can’t eat enough in a day or two to actually gain 5 or 10 pounds, if you notice a dramatic increase on the scale, chances are it’s due to wate

Despite the fluctuations, you can use a scale to your advantage to track and meet your weight goals.

If you want to drop just a few pounds, jump on every day. "That will give you a regular barometer and, over time, a trend line that you can use to reflect back on what you ate and what you weighed,” Dr. Colella says.

When you’re aiming to lose more weight, though, daily check-ins can make or break your whole day. Avoid the unnecessary stress by checking in once a week, he recommends, and keeping tabs on what you are eating.

However often you face the scale, be consistent. Dr. Petruzelli suggests weighing yourself naked first thing in the morning after using the bathroom and always using the same scale.

And don’t forget to use other methods of progress measurement, especially if your weight-loss goal is more than a few pounds, since not all positive changes can be recorded by a scale. Regularly having your body composition checked can determine your body’s exact fat, muscle, and water content, and the way your clothing fits can also be helpful, Dr. Petruzelli says. If your clothes fit or are too loose but the scale says you’ve gained weight, the gain is probably muscle, she explains.