https://weightnote.com/blog/en/ Plain-English guides to tracking your weight the smart way — trends, fluctuations, habits and goals. en https://weightnote.com/blog/en/does-salt-make-you-gain-weight/ https://weightnote.com/blog/en/does-salt-make-you-gain-weight/ Wed, 21 Oct 2026 00:00:00 +0000 Does salt make you gain weight? Salt adds water weight, not fat: how much the scale can jump after a salty meal, how long it lasts and how to read it. https://weightnote.com/blog/en/tracking-weight-on-ozempic-wegovy-mounjaro/ https://weightnote.com/blog/en/tracking-weight-on-ozempic-wegovy-mounjaro/ Mon, 19 Oct 2026 00:00:00 +0000 What to track on GLP-1 medication: weekly weight trend, expected loss per week, plateaus, muscle loss warning signs and what to tell your doctor. https://weightnote.com/blog/en/does-caffeine-affect-scale-weight/ https://weightnote.com/blog/en/does-caffeine-affect-scale-weight/ Mon, 19 Oct 2026 00:00:00 +0000 Coffee and caffeine cause short-term water loss that can lower the scale 0.5 to 1 kg temporarily. What the effect is, how long it lasts, and what it means for your data. https://weightnote.com/blog/en/does-constipation-affect-scale-weight/ https://weightnote.com/blog/en/does-constipation-affect-scale-weight/ Fri, 16 Oct 2026 00:00:00 +0000 Constipation can add 0.5 to 2 kg to the scale, none of it fat. How backed-up stool and bloating register as body mass and how to read your data around it. https://weightnote.com/blog/en/why-you-weigh-more-on-monday/ https://weightnote.com/blog/en/why-you-weigh-more-on-monday/ Tue, 13 Oct 2026 00:00:00 +0000 Monday weigh-ins are almost always heavier than Friday. What drives the weekend weight pattern and why the trend across weeks is what actually counts. https://weightnote.com/blog/en/vacation-weight-gain/ https://weightnote.com/blog/en/vacation-weight-gain/ Thu, 08 Oct 2026 00:00:00 +0000 Up 2 to 3 kg after a week of vacation? Most of it is water, salt and travel, not fat. The real math of holiday eating and how the scale settles. https://weightnote.com/blog/en/is-my-metabolism-broken/ https://weightnote.com/blog/en/is-my-metabolism-broken/ Thu, 08 Oct 2026 00:00:00 +0000 True metabolic differences between similar people are small, about 200 to 300 kcal per day. What slow metabolism really means and what is usually going on instead. https://weightnote.com/blog/en/menopause-and-weight-gain/ https://weightnote.com/blog/en/menopause-and-weight-gain/ Thu, 08 Oct 2026 00:00:00 +0000 Weight gain around menopause averages about 0.5 kg per year and fat shifts toward the belly. What hormones actually change, and what demonstrably helps. https://weightnote.com/blog/en/losing-inches-but-not-weight/ https://weightnote.com/blog/en/losing-inches-but-not-weight/ Thu, 08 Oct 2026 00:00:00 +0000 Clothes looser but the scale stuck? You are likely gaining muscle while losing fat. Why the tape measure catches what the scale cannot, and how to track both. https://weightnote.com/blog/en/first-week-of-a-diet-weight-loss/ https://weightnote.com/blog/en/first-week-of-a-diet-weight-loss/ Thu, 08 Oct 2026 00:00:00 +0000 Losing 2 to 3 kg in the first week of a diet? Most of it is water from emptied glycogen stores, not fat. What the first two weeks really show. https://weightnote.com/blog/en/does-creatine-make-you-gain-weight/ https://weightnote.com/blog/en/does-creatine-make-you-gain-weight/ Thu, 08 Oct 2026 00:00:00 +0000 Creatine typically adds 1 to 2 kg of water stored inside your muscles in the first weeks. Why that is not fat, and how to keep tracking through it. https://weightnote.com/blog/en/stress-and-weight-gain/ https://weightnote.com/blog/en/stress-and-weight-gain/ Wed, 23 Sep 2026 00:00:00 +0000 Stress raises cortisol, which retains water and drives appetite for calorie-dense food. How stress moves the scale, what is water versus fat, and what helps. https://weightnote.com/blog/en/sleep-and-weight-loss/ https://weightnote.com/blog/en/sleep-and-weight-loss/ Wed, 23 Sep 2026 00:00:00 +0000 Short sleep raises hunger hormones, increases cravings and makes dieting harder. What the research shows about sleep and weight, and how to use it. https://weightnote.com/blog/en/track-weight-without-obsessing/ https://weightnote.com/blog/en/track-weight-without-obsessing/ Wed, 23 Sep 2026 00:00:00 +0000 Daily weighing helps most people, but not if every reading rules your mood. Practical guardrails for tracking weight calmly, and signs you should stop. https://weightnote.com/blog/en/average-weight-loss-per-month/ https://weightnote.com/blog/en/average-weight-loss-per-month/ Wed, 23 Sep 2026 00:00:00 +0000 A realistic average weight loss is 2 to 4 kg (4 to 8 lb) per month for most adults. What changes that number, month by month, and why the first month lies. https://weightnote.com/blog/en/gaining-weight-in-a-calorie-deficit/ https://weightnote.com/blog/en/gaining-weight-in-a-calorie-deficit/ Wed, 23 Sep 2026 00:00:00 +0000 Gaining weight while eating in a deficit? It is almost always water retention, a smaller deficit than you think, or too little time. How to tell which one. https://weightnote.com/blog/en/cheat-day-weight-gain/ https://weightnote.com/blog/en/cheat-day-weight-gain/ Wed, 23 Sep 2026 00:00:00 +0000 Up 2 kg after a cheat day? Almost all of it is water and food volume, not fat. The math of what a cheat day can and cannot do, and when the scale settles. https://weightnote.com/blog/en/scale-weight-vs-body-fat/ https://weightnote.com/blog/en/scale-weight-vs-body-fat/ Wed, 23 Sep 2026 00:00:00 +0000 Scale weight is noisy but consistent; body fat estimates are inconsistent but conceptually better. Why the smart answer is a weight trend plus a tape measure. https://weightnote.com/blog/en/alcohol-and-weight-loss/ https://weightnote.com/blog/en/alcohol-and-weight-loss/ Wed, 23 Sep 2026 00:00:00 +0000 How alcohol affects weight loss: calories that do not fill you up, paused fat burning, worse sleep and next-day cravings. What moderate drinking costs. https://weightnote.com/blog/en/how-long-does-water-weight-last/ https://weightnote.com/blog/en/how-long-does-water-weight-last/ Sun, 06 Sep 2026 00:00:00 +0000 Water weight from salt, carbs, travel or a hard workout typically clears in 1–3 days. What drives each kind of retention and when the scale settles. https://weightnote.com/blog/en/are-bathroom-scales-accurate/ https://weightnote.com/blog/en/are-bathroom-scales-accurate/ Sun, 06 Sep 2026 00:00:00 +0000 Why two scales show different weights, how floors and placement skew readings, and why consistency matters far more than accuracy for tracking. https://weightnote.com/blog/en/period-weight-gain-explained/ https://weightnote.com/blog/en/period-weight-gain-explained/ Sun, 06 Sep 2026 00:00:00 +0000 Weight gain before your period is hormonal water retention — typically 1–2 kg that peaks around day one and clears within days. What's normal and how to track through it. https://weightnote.com/blog/en/does-muscle-weigh-more-than-fat/ https://weightnote.com/blog/en/does-muscle-weigh-more-than-fat/ Sun, 06 Sep 2026 00:00:00 +0000 A kilo is a kilo — but muscle is about 18% denser than fat, so it takes up less space. What that means for the scale when you start training. https://weightnote.com/blog/en/how-to-maintain-weight-after-losing-it/ https://weightnote.com/blog/en/how-to-maintain-weight-after-losing-it/ Sun, 06 Sep 2026 00:00:00 +0000 Keeping weight off is its own skill. Why maintenance fails, the habits that make it stick — and why people who keep weighing keep the weight off. https://weightnote.com/blog/en/healthy-rate-of-weight-loss/ https://weightnote.com/blog/en/healthy-rate-of-weight-loss/ Sun, 06 Sep 2026 00:00:00 +0000 How much weight can you safely lose per week? Why 0.5–1 kg (1–2 lb) a week is the sustainable range, what faster loss costs you, and how to track it. https://weightnote.com/blog/en/why-you-gain-weight-after-a-workout/ https://weightnote.com/blog/en/why-you-gain-weight-after-a-workout/ Sun, 06 Sep 2026 00:00:00 +0000 Gained weight right after exercising? Post-workout weight gain is water retention from muscle repair, not fat. Here's what's happening and how long it lasts. https://weightnote.com/blog/en/what-is-bmi/ https://weightnote.com/blog/en/what-is-bmi/ Sun, 06 Sep 2026 00:00:00 +0000 BMI is weight divided by height squared. What the categories mean, why BMI is useful for trends but flawed for individuals, and what to check instead. https://weightnote.com/blog/en/weekly-vs-daily-weighing/ https://weightnote.com/blog/en/weekly-vs-daily-weighing/ Fri, 17 Jul 2026 00:00:00 +0000 Should you weigh daily or weekly? The pros and cons of each, and how to get an accurate weight trend whichever you choose. https://weightnote.com/blog/en/water-weight-explained/ https://weightnote.com/blog/en/water-weight-explained/ Fri, 17 Jul 2026 00:00:00 +0000 What is water weight, why it makes the scale jump, and why it isn't fat. How salt, carbs, hormones and exercise change your weight overnight. https://weightnote.com/blog/en/weight-trend-vs-daily-number/ https://weightnote.com/blog/en/weight-trend-vs-daily-number/ Fri, 17 Jul 2026 00:00:00 +0000 The daily scale number misleads you. Learn why your weight trend over a week or two is the only figure worth tracking — and how to read it.