One gallon of water weighs 8 pounds!
I wrote this because I have fallen into the trap of thinking that my fat is water, or hoping it is. I am a big believer in accountability. If I am taking my measurements, standing on a scale, looking in the mirror, looking at a recent picture or all of the above I can hold my efforts and diet accountable allowing me the luxury of making educated decisions on my training, macro intake and water expediting the results I desire.
When I see the results I am looking for it is amazing how much more I want to try or give to the goal no matter how hungry or tired I am. If I am disappointed it works the same way, I try harder and change my equation I miss out on that extra fuel when there is no accountability.
If you are drinking a gallon of water or two per day you are fluctuating between 8 and 16 pounds. This is one reason and a small example of how many variables there are involved in keeping track of your gains and losses.
I suggest you weigh yourself in the morning at the same time everyday to keep track of your efforts. How you read the scale is up to you. Is it a muscle for fat conversion so the weight plateaus? Is it water retention? Is it a weight loss purely from fat? Is it muscle gain and fat gain during a bulking period? Is it the dreaded muscle loss and fat storage?
With the accountability of the scale you can at least take the first step in keeping track of your efforts and hold yourself accountable to your goals. After weeks or months you will be in better communication with your body and the mirror will be your accountability. The mirror does not lie, neither does a picture or measurements. For me a picture is the best because I can then focus on a certain part of my body for building and know if overall I need to lose fat.
So add some accountability to your life and reality, take your picture and look in the mirror if a scale is leading to too many conclusions. You can do this, never quit, build whatever your vision is of yourself; your body is a machine.