Since Monday I’ve had a 5lb weight fluctuation and today I am down those 5lbs instead of up. The best time to weigh is first thing in the morning after you use the bathroom before you get in the shower (jay-bird nekkad)
Typically people fluctuate 2-8lbs any given day, but when people start to be accountable for nutrition that variation will flow about 2-4lbs.
My favorite day to weigh is Monday, if your down on Monday then you will be down for the week, if your up 3lbs on Monday, then you will have work two or three days to get those few extra pounds off.
Most humans retain water if they eat sodium and carbs, if you eat less sodium and carbs you can quite possible store less water
Depending on your body type (endomorph, ectomorph, mesomorph) you could retain more or less water depending on what you eat for the day.
One of the biggest advantages of the 10 day food challenge is to establish good eating habits that you can reflect and narrow down your fluctuations.
I believe your diet is what you are, not what you do.
If you don’t know your fluctuation weigh 4x a week, you will find it