People are up or down 3lbs and ready to quit or celebrate. I’ve fluctuated as much as 25lbs in a day: https://www.elev8wellness.com/wellblog_best_nutrition_training_coaching_experts/lose-24lbs-in-24-hours.
Before you get discouraged or excited, you have to dwell on the inflammatory component and what this means with regard to hydration.
An often overlooked area of opportunity, hydration makes a big difference in life, not just whether we can reference the scale as any believable metric of progress. Some serious health concerns arise at even really low single digit percentage decreases in hydration. When people are feeling anxiety, lethargy, etc., in some cases it may simply be a persistent dehydration. Studies show that infants are at or above 75% hydration and the elderly and infirm are at or below 55%. Thinking that thirst or intuition will inform good water management in the body is folly:
To help you quantify, these differences in NORMAL hydration levels can mean I have somewhere between 125lbs and 190lbs of water in my body right now. That’s a 65lb difference, without any change in tissue composition. To be clear, I could be down or up 30lbs and have had NO CHANGE in my fat mass or muscle mass.
The funny thing you learn is that when you are genuinely getting leaner, you will tend to drink more water and eat A LOT more salt just to maintain normal blood pressure. In an anti-inflamed state, you’re trying to add fluid and minerals to a system which is shedding fat tissue weight. Most people do the opposite, shedding only water weight and often gaining body fat.