For context, I’ve been in a calorie deficit for about a month and my weight went from around 52.5 kg down to 49.5 kg. I usually have one “cheat day” each week where I eat foods I’ve been craving, but I don’t feel like I overeat excessively—I just loosen things up a bit. In the past, my weight would go up slightly after the cheat day but return to normal by the next morning or within a day. This week was different though, because after my cheat day my weight increased by about 1 kg and it hasn’t gone back down even after 3 days. That’s making me feel confused and a bit frustrated.
I’m trying to understand whether this kind of weight
change is likely to be actual fat gain or just temporary factors like water retention, food weight, or something else. I know body weight can fluctuate, but seeing a higher number stick around longer than usual is worrying. Has anyone experienced something similar where their weight didn’t drop right away after a higher-calorie day? How long did it take to normalize, and what factors might be causing this?