Hitting a wall or is it sodium?

Akmauser

Weigh myself on Saturdays at the exact same time, and this last Saturday the scale showed 4 ounces lost in the last week. Doesn't seem right

The day prior and a couple days before that were sodium heavy days. Drank a lot of diet coke and had some home cooked food that is sure heavy in sodium. Rest of the week prior was decent with some exercise and stayed under my allotted calories.

How much water retention does sodium, sugars and fats cause? These food while delicious and had no other choice to eat (was in middle of no where), was not the healthiest. However would like to mention my portion was probably small enough to stay under my calories or just barely over.

usmcmp

I can gain up to 8 pounds eating higher sodium. Fats don't cause water retention.

You still lost weight for the week, next week could be higher. Weight loss isn't linear.

Blitzia

A couple of things:

1. One week with no (or small) weight loss is not a stall. I wouldn't consider anything less than a month to be a stall.
2. Water weight can fluctuate by several pounds. Even aside from excessive sodium or foods you aren't used to, a pound or two of fluctuation is totally normal.
3. How much are you trying to lose per week? 4 ounces lost is still weight loss so it's progress.
4. Do you weigh yourself everyday? If not, try weighing yourself tomorrow anyway. If you're trying to lose a pound a week, tomorrow's weigh in may make you feel a little better.
5. Remember that a pound of fat is 3500 calories. (I'm assuming you're trying to lose 1 pound per week and that's why you're concerned about "only" 4 ounces lost.) If your deficit is 3500 per week, it's very unlikely that you erased that deficit with one day of homecooked food, so yes, your weight loss was probably masked by fluctuations in water weight, retaining undigested food, etc.

Akmauser

You're both right it was not a stall - only felt like one considering I've been doing so well these last three weeks. I've been over weight for so long and miss the days of running track back in high school.

Anyways to answer some of Blitzia's question.

Trying to lose 1.5-2 pounds per week, and do not weigh myself everyday. Only when I take the kids over to visit their grandmother on Saturdays.