Daily scale changes of 1–5 lb are usually water, not fat. Carbohydrate stores bind water, and sodium, hormones, and exercise all shift fluid balance. Fat loss is slow and steady — about 0.5–1 lb per week at a moderate deficit. Track trends (weekly averages) rather than day-to-day numbers to see real progress. A sudden drop after starting a diet is often glycogen and water, not pure fat. Sustainable habits, not quick fixes, drive lasting change.
Key facts:
- 1 g glycogen binds ~3 g water
- Daily swings are mostly fluid
- Use weekly averages
- Real fat loss ≈ 0.5–1 lb/week