How to Tell If You Are Really Losing Weight or Just Water Weight

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Step 2
Step on the scale at the same time each day. During fat loss, your weight shouldn’t fluctuate to any extremes. If you find that your weight is going up and down and up again, at least a portion of your weight loss is likely the result of water weight — particularly when your caloric intake isn’t changing in relation to the vacillation in numbers.

Step 3
Invest in a body fat caliper instead of using a scale to measure your weight-loss results. These devices measure skinfold thickness as a way of calculating your subcutaneous fat. Though most calipers have a small margin for error, you can use the device to gauge your progress. Consider taking a skinfold measurement along the same area of the body at the same time each week. Resist the temptation to compare your body fat with someone else of the same age, height, weight and gender.

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