Introduction

When you start a weight loss journey, you initially seem to lose weight, but after some time, you might notice your weight loss has reached a plateau.

There is no definite way though, but if your weight is fluctuating a lot and you are losing weight quickly, it's most likely water weight.

Read more: Weight loss: Why you should do cardio after strength training

​Water weight and fat

We all have heard the term water weight before also. When you measure yourself on the weighing machine, it's your total weight.

When you restrict calories and burn off extra calories by working out, your body turns to glycogen for energy. Glycogen is a storage form of simple sugar glucose and is stored in your liver and muscles until your body is ready to use it.

But glycogen holds onto water.  One gram of glycogen in your muscles holds 3 grams of water.

When you use glycogen, either through exercising or calorie restriction, you also lose water weight.

Fat loss vs water weight

One of the biggest signs of water weight is frequent fluctuations in weight. If you follow a healthy routine and you are seeing your weight going up and down a lot, it's most likely water weight. The amount of water weight your body holds onto depends on many different things - from your hormones to how much water you drink and more.

If you are losing weight over time, do not get frustrated if the numbers go up on some days.

​Weight loss duration

One more way to tell if you are losing water weight or having fat loss is, if you lose 1-kilo overnight, it's a clear indication that you can attribute that weight loss to water.

This holds the same for weight gain. If you step on the scale and see you are 1.5 kilos heavier, it's surely more water than your body is holding. As it's not possible to gain this much weight in a day.