You've been following your healthy eating plan to the letter and exercising religiously. To your surprise, you step on the scale and are shocked to find you've gained three pounds since yesterday. What's going on? Weight fluctuations are one of the most frustrating aspects of dieting. Just when you're prepared to see the number on the scale drop, it not only doesn't, but surprises you by adding a few pounds. During these times, it can be reassuring to know that daily weight fluctuations are normal.

What causes daily weight fluctuations? Weight fluctuations can be caused by a variety of factors ranging from water retention related to excess salt intake, hormonal changes, constipation, or eating a large meal. Keep in mind that it requires intake of 3,500 calories to gain a pound of body fat and it's unlikely you'll consume that amount in a single day. This is why many dieticians advice patients not to weigh too frequently because the daily weight fluctuations can be discouraging if you take them too seriously.

Body weight can vary by as much as five pounds from day to day based on fluid and salt intake and the amount of food still being processed by the digestive system. If you happened to go to a buffet the night before, your weight will probably be up the next morning, particularly if you ate foods high in sodium and haven't had a recent bowel movement. Even if you overindulged a bit, it's unlikely you'll experience a significant increase in true body weight overnight. Real weight gain is a more gradual process.

The best way to avoid the stress of daily weight fluctuations is to weigh yourself on a weekly basis. Weigh without clothes or shoes to eliminate the clothing weight which can add up to two pounds. Weigh first thing in the morning after emptying your bladder and bowels to avoid a falsely elevated weight due to food and liquid intake. If you find a weekly weight is elevated, drink lots of water, reduce your salt intake, and reweigh yourself for the next two mornings. If the following two readings are elevated, reassess your eating and exercise habits to make sure you're not taking in too many calories.

Be aware of how your clothes are fitting. This can be a more reliable indicator of true weight gain. If you have a scale that measures body fat percentage, look for fluctuations in this value rather than looking at your overall weight, especially if you're doing resistance exercise which can increase lean body mass. Most of all don't let yourself be alarmed by daily weight fluctuations. They're a normal part of living.