Stop stressing over the scale! Here’s what’s really happening when your weight jumps overnight.
As a personal trainer and nutritionist at Papayaya Fitness I often hear complaints from clients who are devastated by an unexpected jump on the scale.
They’ve been training really hard, eating well and recently managed to shed some stubborn weight. Then, absolutely out of nowhere, they gain 1-2kg overnight.
What happened?
Let me first point out that I am talking here about healthy women and their sudden weight fluctuation was not caused by a medical condition. If you suspect you might have a health problem, please get yourself checked by a medical professional.
One of my – extremely dedicated – clients recently experienced such sudden weight gain. She had been working incredibly hard to lose weight. The numbers on the scales were slowly decreasing – until one morning she woke up to a 2 kg heavier herself.
She was upset, close to tears, convinced that all her effort had been wasted. My explanations about water retention didn’t convince her. Luckily later, the very same day, a group of people commented on how much weight she had lost recently. She also admitted that her clothes felt looser and she looked smaller in the mirror. That realisation completely turned her mood around!
So, what really happened? Let me reassure you: this was NOT fat gain. Here’s why you should stop worrying purely about the number on the scale and start understanding your body better.
1. Glycogen Storage: The Hidden Weight Factor
One of the biggest reasons for sudden weight gain is glycogen storage.
But first things first- what is glycogen? Glycogen is the stored form of carbohydrates in your muscles and liver. Your body uses it for energy and especially while you exercise.
What Happens if We Overeat Occasionally?
If you eat a bit too much now and then, your body first tries to store the extra energy as glycogen (before storing it away as fat). This is good news because glycogen is stored in your muscles and liver with water, not as body fat – or at least until your glycogen stores are full.
How does it cause weight gain?
For every 1 gram of glycogen stored, your body retains about 3 grams of water. If you’ve recently eaten more carbohydrates than usual, your body will store extra glycogen, leading to:
- More stored energy (good for your workouts and prolonged exercise like long runs)
- Extra water retention (making the scale go up!)
💡 Example:
Let’s say your muscles store an additional 300-500g of glycogen. That alone can cause you to “gain” 1-2 kg due to the water that comes with it.
But this is not fat – it’s just temporary water weight.
However, be careful! If you frequently overeat beyond what your body can store as glycogen, the excess will eventually be converted into fat.
Learn more about dangers of frequent overeating here: Why Eating Too Often or Too Much Might Be Affecting Your Health
2. Eating Out & Sodium Intake
Many of my clients notice weight spikes after dining out. The reason? Sodium and carbs.
- Restaurant meals tend to be saltier than homemade meals. Sodium causes your body to hold onto extra water, leading to temporary bloating and weight gain.
- Carb-heavy meals mean more glycogen storage, which, as you now know, comes with water retention.
💡 Example:
A pasta dinner with salty sauce can cause you to wake up 1-2 kg heavier the next day.
This does not mean you’ve gained fat – it’s just extra water!
3. Hormonal Changes & Menstrual Cycle
For women hormones can cause major weight fluctuations. In 7-10 days before your period your body tends to retain more water, leading to bloating and higher scale weight. This is completely normal and will subside after your cycle.
Eh, the perks of being a woman!
4. Muscle Repair & Inflammation Post-Workout
If you’ve recently had a tough workout, especially one involving strength training, you might notice an increase in weight the next day. Why?
- Muscle recovery leads to temporary inflammation and water retention.
- Your muscles store more glycogen after exercise, adding water weight.
💡 Example:
After leg day, your quads and glutes might hold more water as they recover, making you feel “puffier.” Trust me, this is a sign of progress, not fat gain!
How Strength Training Affects Glycogen Storage & Weight Loss
Weight training increases your glycogen storage capacity over time. This means the more and harder you exercise,the more energy your muscles can store for workouts – allowing you to train harder and longer. The more muscle you have, the more glycogen your body can hold, reducing excess glucose storage as fat.
This actually benefits weight loss in the long run because:
- More muscle = higher metabolism, meaning you burn more calories even at rest.
- Improved insulin sensitivity helps your body use carbs more efficiently instead of storing them as fat.
- Better energy levels and recovery, so you can stay consistent with your workouts. Not bad, right?
💪 Want to maximize your muscle growth and glycogen capacity?
Let’s work together! I can help you build muscle, train effectively, and optimize your nutrition for sustainable fat loss. Check out my coaching programs at Papayaya Fitness!
5. Digestion & Food Volume
The scale doesn’t just measure fat – it reflects everything in your body, also the food that hasn’t been fully digested yet.
- Eating a larger meal means more food in your digestive tract. Until it’s processed it adds weight to the scale.
- Fiber-rich foods can temporarily add bulk due to slower digestion making you feel heavier.
💡 Example:
If you eat a big salad and a quinoa bowl, your weight might be higher the next morning simply because there’s more food inside your gut – not because you gained fat.
What Does This Mean for Your Progress?
1. The Scale is Not the Best Measure of Fat Loss
Scale weight fluctuates daily due to water, glycogen and digestion. Instead of obsessing over the numbers try to focus on:
✅ Body measurements (waist, hips, arms)
✅ How your clothes fit (personally I always first notice loose leggins around the knees. Your weight on the scales might not have moved yet, but you’ve already gone a size down ;-))
✅ Progress photos
✅ Strength and energy levels
2. Weight Gain Does NOT Equal Fat Gain
To gain 2kg of actual fat, you would need to eat an extra 15,000 calories overnight – which is nearly impossible.
Think one Italian style restaurant pizza margherita equals 1000kcal on average. You would need to consume 15 such pizzas in addition to what you would normally eat to gain 2 kg overnight!
If your weight jumps up, remember:
👉 It’s mostly water and glycogen
👉 It will go back down in a few days
👉 Keep eating well and training and trust the process!
3. Be Kind to Yourself
Sudden weight gain can be frustrating, but it’s a normal part of the journey. Instead of letting the scale ruin your mood (and efforts!), remind yourself:
💡 This is temporary
💡 I am making progress
💡 My body knows what it’s doing.
Final Thoughts: Trust the Process!
Your weight will fluctuate – it’s just how the body works. Instead of stressing over daily numbers, focus on the long-term trends. Stay consistent, trust the process and don’t let temporary fluctuations shake your confidence. It might take a good few months to see real progress, but hard work always pays off!
Struggling To Lose Weight?
My nutrition coaching program is designed to help you fuel your body effectively for weight loss, muscle gain and better performance. I want you to get healthy and active and you’ll have my full support all the way.
Personalised nutritional guidance, daily feedback and sustainable strategies that fit your lifestyle are included.
Learn more at Papayaya Nutrition Coaching and book your free consultation today!
Would you like more tips? Explore all of my articles, recipies and practical healthy eating strategies in the Nutrition Hub!
