Understanding weight fluctuations scientifically is key to achieving truly healthy weight loss.

Not Controlled by Your Weight

Weighing yourself is one way to reflect weight loss results, but a decreasing number on the scale doesn't necessarily mean you've successfully lost weight. The real goal of weight loss is to reduce body fat, not just to lose weight. Less body fat naturally leads to lower weight, but weight loss doesn't always mean less body fat; many factors determine weight.

Weight fluctuations of 1-4 pounds per day are perfectly normal, and these fluctuations are definitely not due to changes in body fat and muscle mass, which cannot increase or decrease drastically in a short period. Daily weight fluctuations are related to how much food you eat, how much water you drink, and your bowel movements. Therefore, frequent weighing is unnecessary. Even if you lose weight by not eating or drinking and taking laxatives, it doesn't mean you've reduced body fat.

Furthermore, muscle is denser than fat. For the same weight, muscle takes up less volume than fat. This explains why people of the same height and weight (60 kg) can appear very different; some look slim and toned, while others appear overweight. The latter refers to the common type of "hidden obesity"—people who aren't overweight but appear somewhat chubby. Using incorrect weight loss methods, repeatedly losing and regaining weight, leads to muscle loss and increased body fat. For example, a diet that eliminates meat and only eats vegetables prevents sufficient protein intake, hindering the body's muscle growth. Muscle is crucial for metabolism; losing muscle will only make it increasingly difficult to lose weight.

Furthermore, as mentioned earlier, weight is affected by hormones. For instance, before and after menstruation, women experience significant hormonal fluctuations, which can cause constipation and edema, directly impacting weight. Sleep and emotional stress also cause hormonal fluctuations, further affecting weight.

Therefore, don't focus solely on the scale when trying to lose weight. After all, you won't be carrying a scale around to show everyone your weight. Reducing body fat is the key to achieving a healthy figure. Weight loss ≠ weight loss!