28-Days-to-Lean Meal Plan

With a structured plan and consistent discipline, significant leanness can be achieved in just 28 days.

Whether emerging from a holiday to an unexpectedly elevated scale reading or maintaining consistency yet observing occasional逆向 scale fluctuations, certified personal trainers such as McKenna Olsen emphasize avoiding panic over short-term weight gain. Here’s what you need to know.

Olsen—a former NPC bikini competitor and national bikini champion—coaches current wellness and bodybuilding stage athletes, as well as individuals seeking physique enhancement. In a recent Instagram post, she provided critical context on scale spikes: “A pound of fat contains approximately 3,500 calories. To gain 2 pounds of pure fat, one would need to consume 7,000 calories above their maintenance level.” For someone with a 2,500-calorie daily maintenance intake, this would require exceeding 9,500 calories—an implausible feat for most, as Olsen notes.

“Put simply, this is nearly impossible,” she concludes. While extreme overconsumption may occur for some, the key takeaway is that a 2-pound scale increase is rarely attributable to pure fat gain. Should this be the case, addressing one’s relationship with food is prerequisite to successful weight management.

For individuals adhering to a rigorous fitness regimen, occasional short-term weight gain should not be a concern. “For context, an average pizza slice contains 300 calories. To gain 2 pounds of fat, one would need to consume over 23 additional slices atop their regular daily intake,” Olsen explains. “Unless you have consumed roughly three full pizzas alongside your typical daily meals, there is little cause for concern,” she reassures.

If the scale spike is not fat gain, what is the cause? “Overnight 2-pound fat gain is implausible. The most likely culprit is water retention—and here’s how to proceed,” Olsen advises.

“Prioritize returning to a consistent eating routine over restrictive practices,” Olsen notes. Extreme calorie restriction is ineffective for sustainable weight loss, as it often leads to overconsumption—a pattern perpetuating the yo-yo dieting cycle. Hydration is critical, as it supports the elimination of excess sodium from holiday meals or toxins from alcohol. Lastly, she recommends physical activity—not as punishment, but to maintain routine, release endorphins, and enhance mental well-being.

Thus, the next time you encounter a scale spike, recognize that the weight gain is likely due to water retention from indulgences, hormonal fluctuations, or other natural factors. The priority is to listen to your body and avoid panic—you are capable of managing this.

For additional fitness insights, follow McKenna Olsen on Instagram.