A restaurant meal or a big carb load can add 3–5 lbs by morning. It's water bound to glycogen and sodium — gone within 48 hours.
Every 1 g of stored carb pulls ~3 g of water into the muscle. A big pasta night = 1–2 lbs of scale weight.
Sodium: 1 g of salt holds ~4 oz of water. High-sodium meals can add 2 lbs overnight.
Menstrual cycle: 2–6 lbs of water in the luteal phase is normal.
Take a 7-day rolling average. Day-to-day noise disappears and the real trend shows up.
Stop chasing the daily number.
Quick Target Weight →
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