When aiming to lose fat, it is rare to see continual, consistent rates of weight loss represented on a scale through a whole diet.
This is due to a range of factors.
Can impact body mass by a few percentage points at a time.
volume increases in training
Over or under-estimation of energy content (calories) per meal can impact how high or low our weight loss the next day.
Food in digestive system:
Whether in your stomach or bowels, it will change the amount you weigh on a scale and can mask your fat loss.
Not sleeping enough:
It is essential if you want to be in shape to train regularly. Lack of sleep increases hormones that stimulate appetite.
Being too stressed:
Stress is extremely detrimental to weight loss - inspires the expression “eating your feelings”. It’s important to take time out for yourself and do activities you enjoy.
Drinking your calories:
Drinking sugary bevies (pop, juice, alcohol) are high in calories, have no nutritional value and don’t satisfy hunger. Diet drink options are worse as they are loaded with chemical ingredients.
Overall, you should be observing the trends of your weight alongside how you are feeling on a day to day level.
If you are trying to lose fat and your weight is generally tracking downwards, your mood, energy and sleep are going well and you are feeling good, then it is likely you are on track for success.