Beyond the Scale

Embracing Normal Weight Fluctuations & Flexible Eating for Lasting Well-being

For many women, the number on the scale can feel like a daily report card, dictating mood and self-worth. It’s a common experience to see that number jump or drop unexpectedly, leading to frustration and confusion. But what if I told you that weight fluctuations are a normal part of life, especially for women, and that enjoying your favourite “fun foods” in moderation doesn’t have to derail your health goals? This article will explore the science behind these shifts and advocate for a flexible approach to eating that promotes both physical and psychological well-being.

Weight Fluctuations: More Than Just Calories

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The scale often reflects much more than just changes in body fat. For women, hormonal shifts throughout the menstrual cycle can significantly impact fluid retention, causing the body’s total water content to vary. Beyond hormones, various physiological factors contribute to daily weight changes, including defecation, urination, and the amount of glycogen stored in your muscles and liver. Glycogen, the storage form of carbohydrates, binds with several parts of water, meaning that shifts in carbohydrate intake can lead to noticeable, but temporary, weight changes, as every 1 gram of glycogen stored in the body is bound to 3 grams of water. Even blood volume can fluctuate, affecting the number on the scale. While the concept of a ‘whoosh effect’—where fat cells fill with water before suddenly releasing it—is a made-up idea without physiological basis, the underlying reality of fluid retention from dieting and subsequent sudden drops in weight is valid, often linked to stress and cortisol levels. Research indicates a link between dietary restraint and urinary cortisol excretion. Therefore, a sudden jump on the scale doesn’t necessarily mean you’ve gained fat overnight; it’s crucial to understand these nuances and avoid letting the number dictate your self-worth.

The Place for “Fun Foods”: Embracing Flexible Eating

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When it comes to diet, the MNU philosophy, the one I advocate for, emphasises that “there are no unhealthy foods, there aren’t even unhealthy meals, there are only unhealthy diets”. This means that the long-term, cumulative effect of your dietary choices matters far more than any single food item. Rigid dieting, which often involves demonising certain foods or entire food groups, can paradoxically lead to worse outcomes, including less weight loss, increased overeating, higher rates of depression and anxiety, and a worsened relationship with food.

Instead, research supports a flexible dieting approach, often tied to the concept of Unconditional Permission to Eat (UPTE). UPTE is not a free pass to eat everything, but rather a powerful message for those with a poor relationship with food, encouraging freedom from restrictive mindsets. Studies show that individuals who maintain flexible control over their eating behaviours have a higher probability of successful weight reduction long-term. Flexible dieting is associated with more weight loss, lower depression and anxiety, and less overeating, in contrast to the increased body mass, bingeing, and mood disturbances often seen with rigid approaches. It also allows for adaptation to life’s inevitable changes and prevents preoccupation with food.

While ultra-processed foods, due to their high palatability and energy density, can lead to increased calorie intake in unrestricted environments, as shown by studies where ultra-processed diets caused excess calorie intake and weight gain, incorporating “fun foods” in moderation within an overall balanced diet, especially when tracking calories, does not inherently undermine progress. The goal is adherence to an energy deficit, which is the single most important factor for fat loss, and flexibility in food choices significantly enhances this adherence. By allowing yourself your favourite foods, you can avoid feelings of deprivation, reduce obsessive tendencies, and foster a healthier, more sustainable relationship with eating. It’s also important to differentiate between “cheat meals,” which can easily negate a week’s deficit, and planned “treat meals” or refeeds that are understood for their caloric impact and integrated thoughtfully.

To navigate your health journey with greater ease and self-compassion:

• Focus on overall dietary quality: Aim for a balanced approach, emphasising whole grains, fruits, vegetables, and adequate protein, with limited refined starches, added sugars, and processed fats.
• Prioritise a healthy relationship with food: Adopt an Unconditional Permission to Eat mindset to challenge restrictive thinking and prevent disordered eating patterns.
• Track progress beyond the scale: Monitor other indicators like girth measurements, progress photos, energy levels, mood, and even menstrual cycle regularity. These provide a more holistic view of your health than body weight alone.
• Understand your body: Learn how various factors influence your weight and hunger cues. This self-awareness empowers you to make informed choices.
• Embrace flexibility: Remember that an effective method for weight management is one you can adhere to, and this method may evolve over time.

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Conclusion

Weight fluctuations are a natural and unavoidable part of being human, particularly for women, influenced by a myriad of factors beyond just calorie intake. Embracing flexibility in your diet and allowing for “fun foods” in moderation is not a weakness; it’s a strategic strength that fosters adherence, improves your relationship with food, and supports long-term well-being. By moving away from rigid rules and towards a compassionate, evidence-based understanding of your body, you can achieve sustainable health goals without sacrificing the joy of eating. Remember, you’re on a journey to live well, not just to diet.

If you’re ready to begin your journey toward sustainable weight loss and lasting maintenance, visit www.mjlondonnutrition.com and complete the Pre-Consultation Form to explore how we can work together to achieve your health goals.

References

1. MacDonald, M. (n.d.). Lectures, Mac Nutrition Uni 2023-2024.
2. Hall, K. D., Ayuketah, A., Finlayson, R., Weyer, C., & Wadden, T. A. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67–77.
3. Mayer, E. A., & Chang, L. (1999). IBS patients report that their symptoms (pain, bloating, altered bowel habits) are more severe in the perimenstrual period. Digestive Diseases and Sciences, 44(2), 297–304.
4. McLean, J. A., et al. (2001). Dietary restraint & urinary cortisol excretion. Journal of Psychosomatic Research, 50(1), 17-21.
5. Meule, A., & Westenhoefer, J. (2011). Flexible control strategies positively associated with dieting success. Appetite, 57(1), 163-172.
6. Palascha, A., et al. (2015). Flexible versus rigid dieting strategies. Obesity Research & Clinical Practice, 9(3), 205-214.
7. Westenhoefer, J. (1991). Flexible controlled eating. Appetite, 16(1), 47-52.
8. Westenhoefer, J., et al. (2004). Behavioural correlates of successful weight reduction over 3y. Results from the Lean Habits Study. International Journal of Obesity, 28(2), 332-337.

Main – Photo by MJ London Nutrition