I’m Trying to Lose Fat But Am Gaining Water Weight on Creatine, What Do I Do?

I get quite a few questions messaged to me about training, diet, supplements, and motivation. So instead of keeping all my answers private, I’ll be posting a few here (with permission) so that more of you can benefit. If you have a question of your own just go to the contact page and fire away!

During the loading phase of creatineI still lost weight but now I’m doing a maintenace dose and seem to be gaining a little. Not much but enough to question myself. Water retention is clearly normal with creatine, but how much weight would you say I should expect to gainfrom that? I just want to watch it closely to be sure my diet is right for my goals. I have been steady at losing about two pound per week. But now I have gained one and a halfthis week.

Brandon

Hi Brandon!

Great question. It’s good that you’ve recognized that a little water weight gain is typical with creatine, especially in the loading phase. But now you’re on edge a little regarding your weight loss stalling a little. It’s common to watch the scale when trying to lose body fat but it can also be a bit deceiving.

First, as you lose fat and gain muscle the scale may do some odd things. One week you lose a pound and the next you gain a pound. On that note, I gauge progress in two very unsophisticated ways: how my clothes fit and how I look in the mirror. If those two things line up in the right way then I’m on the right track.

The other issue of water gain can be very normal during a loading phase of creatine. In a few weeks, rest assured that the water weight will trail off as long as you stay hydrated. Also, don’t fret. In reality, you’re still losing some fat and building muscle. Don’t let a little temporary water weight derail you.

Finally, always give what you’re doing a fair amount of time to work. If you keep switching things up week to week you’ll never know what is working and what isn’t. Progress comes slowly and intermittently. Instead of tracking progress daily, try weekly or even monthly. That way the ebbs and flows of your progress will mess with your head a lot less.

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