#202: Why Am I Gaining Weight Overnight? (Water Weight, PMS & Cortisol Explained)

Health & FitnessWeight LossHormonesFat LossStress
Written By Bec Miller
 
Episode 202 Why Am I Gaining Weight Overnight?
 

If you’ve ever felt like you gained 1–2kg overnight despite eating well and training consistently, this episode is for you.

Rapid weight fluctuations can feel defeating – especially when you’re doing everything “right”. But in most cases, sudden changes on the scale are not body fat. They’re water retention driven by stress, sleep, hormones, and inflammation.

 
 
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In this episode, I break down the real science behind water weight fluctuations and explain why fat gain is slow – but fluid shifts are fast.

I also share my own recent experience with frustrating weight fluctuations (including one I’m currently navigating), and what it taught me about cortisol, sleep, progesterone, and the luteal phase of the menstrual cycle.

Inside this episode, you’ll learn:

  • Why you would need roughly 7,000 calories in surplus to gain 1kg of body fat

  • How chronic stress and elevated cortisol cause fluid retention and midsection puffiness

  • The sleep-cortisol cycle and why poor sleep makes weight fluctuations worse

  • The common signs your cortisol may be out of balance

  • The hidden everyday stressors that keep your nervous system switched on and cortisol high

  • What happens during the luteal phase of your cycle and why water retention peaks before your period

  • How low progesterone can amplify PMS, bloating, and mood dips

  • Why carbs, salt intake, and strength training can temporarily increase scale weight

  • When water retention typically drops after your period starts

This episode is your reminder that your body is responsive – not broken.

Understanding what drives water retention and hormonal weight fluctuations is incredibly freeing. It allows you to stop panicking over normal scale changes, stop over-restricting food, and instead focus on supporting your hormones, lowering stress, and stabilising your body long-term.

If you’re ready to better understand your body, reduce PMS bloating, calm stress-related weight gain, and approach fat loss in a smarter, more sustainable way, this episode is a must-listen.

 
 
Bec Miller https://www.healthwithbec.com
Next

#201: The RIGHT Type of Exercise for Strength, Consistency & Fat Loss (+ My Routine!)