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3 Reasons Why the Scale Can Go Up!

Updated: Feb 10

measuring weight

Have you ever stepped on the scale after a meal out (or a few) out and noticed the scale has gone up 5 or even 10+ lbs.? In today's blog post, we will discuss why this can happen ( that is not actually fat gain).

Boy eating his Healthy meal

You ate a meal out at a restaurant. Meals at restaurants are made to be tasty to keep you always coming back. That being said, when we dine out it is easier to consume more salt than you usually would, which could cause water retention and bloat. It is best to weigh yourself a couple of days after eating a very salty meal in order to get a more accurate reading.


Eating higher carbohydrates. When we break down the word carb-o-hydrate, it makes more sense why your weight can go up after a higher-carb day or meal. For every 1g of carbohydrates, our bodies hold on to 3g of water. Similar to a salty meal, our weight can shoot up due to water retention.

Girls drinking water after workout

Doing a workout. Working out, specifically resistance training, causes inflammation because it tears the muscle fibers apart when lifting. This inflammation causes water retention due to an increase in white blood cells and water retention in our bodies.

As you can see, there are many reasons why the scale might fluctuate that have nothing to do with fat gain. Remember that one meal will not derail your progress.

If you are eating out and trying to lose weight, prioritize protein, veggies, and high fiber carbohydrates to help you stay on track with your goals. Keep in mind that the scale will go up, don't let it discourage you, and stay consistent with your healthy habits!

Weighing yourself a couple of times per week or even daily can really help you in getting to know your own body and its fluctuations. Here at NGN, we recommend you weigh yourself each morning on an empty stomach, preferably after you have had a bowel movement.

Luciana Perasso, M.S, R.D.N  NextGeneration Nutrition Registered Dietitian

Written by: Luciana Perasso, M.S, R.D.N

NextGeneration Nutrition Registered Dietitian


Jessica Mantell M.S., C.N.S., L.D.N.

CEO & Founder of NextGeneration Nutrition

Jessica Mantell, CEO, M.S, LDN, Founder

NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourages embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.

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