How Much Weight Do You Lose Overnight on Average in 2023?

how much weight do you lose overnight on average

Is it possible to lose weight overnight? And if it is, just about how much weight do you lose overnight on average? 

Well, you see, when you set out to lose weight, it’s only natural to ask certain questions to help prepare your mind on what to expect. After all, losing weight can be challenging sometimes, especially with strict dietary and lifestyle rules. 

Truth is, while losing weight is sometimes tedious, you can sometimes wake up to find that the blue denim pants that just never fit unexpectedly fit!

Why do you wake up and suddenly feel lighter than you did the previous day? Or is it all in your head? Well, let’s find out. 

So, can you lose weight overnight?

It is possible to lose weight overnight as it is a periodic human body modification. In terms of cholesterol levels, blood pressure, and brain health enhancement, sudden weight changes provide benefits. It may not seem like a noticeable weight loss, as it is subtle. However, the body loses about five to ten percent overnight. 

Here we explain why and how much weight you lose overnight and while sleeping.

Also, we’ll discuss healthy sleeping routines to encourage weight loss.

How Much Weight Do You Lose Overnight? 

You can lose between one to five pounds overnight. Weight loss indicates the loss of water and body fluids during perspiration, respiration, and urination.  

While sleeping or getting about the regular daily or night routines, the body burns calories because your body requires additional energy to keep the vital organs functioning properly. 

Most times, people weigh more in the evening than in the morning because they lose water throughout the night as they sweat and respire. 

Reasons for Losing Weight Overnight 

There are several reasons behind overnight weight loss. The following are the bases for why you lose weight overnight: 


Breathing is no doubt one of the ways weight loss happens, as it causes you to lose water from the body gradually. Each night while you breathe, you inhale and exhale hundreds of times. When you exhale, you release water.

 For test purposes, you live in a mirror in a cold room, and a cloudy imprint shows evidence of condensation. And for every exhalation, two or more ounces of cells retreat, which accounts for carbon loss. 

Additionally, the oxygen atom escapes through every exhalation, affixing its weight to the carbon. It means you simultaneously emit oxygen and carbon dioxide every time you exhale. Therefore, regular exhaling causes irregular weight loss. 

Frequent Excretion

Weight loss by excreting might not be surprising as, most times; you feel lighter after using the toilet. But, honestly, you lose about a liter of water in urine from your body daily, contributing to weight loss. 

Also, one of the factors contributing to weight loss is using the toilet the morning before. That technique alone can eliminate up to a pound of water. Another liter a day is eliminated through sweat and respiration. That’s about five pounds throughout the day.

Health Conditions

Hypothyroidism is a health issue that occurs when the thyroid gland is inactive, i.e., it cannot produce the hormones triiodothyronine and thyroxine that contribute to the body’s metabolism. As a result, an individual suffering from hypothyroidism will likely burn more calories than usual because the thyroid gland cannot regulate metabolic activity. 

Typical symptoms of hypothyroidism include a weak immunity to colds, constipation, heavy and irregular periods, joint and muscle pain, exhaustion, reduction in sweating, constipation, etc. Please seek help from a medical specialist or visit a health center as soon as possible.


 You lose water through the skin through sweating, also called transpiration. For example, the body will naturally release over 200 milliliters of sweat if you sleep for eight hours. This is because the body temperature remains within the criterion temperature of 85°F. However, on hot nights, the body produces more sweat as transpiration occurs, i.e., you lose water through the skin.

How Much Weight Do You Lose During Sleep?

While sleeping, your body burns calories, causing you to lose between one and four pounds of your weight overnight. However, evaluating this weight loss is temporary because you need to eliminate the occasional calories you burn to avoid weight gain.

Reasons for Gaining Weight Overnight 

There are several ways of gaining weight overnight. Below are ways you could gain weight overnight: 

Sleeping Rate 

Your body can recreate a water storage system during sleep. If you have an inadequate sleep, whether quality or quantity, you might notice a change in your body weight. It is normal and shouldn’t cause any problems. But if you’re lacking in your sleep routine, water weight shouldn’t be your primary concern. 


You could be doing everything right on the nutrition and training side, but if your body passes through excessive stress, it will react by retaining more water weight. It is a natural response from your body. 

Ensure you manage your lifestyle appropriately so you can live a healthy lifestyle. 

Change in the Menstrual Cycle 

Premenstrual syndrome binging aside, and the hormones change for pre-period pounds. So you’ll start gaining water weight about five days before your cycle begins.

It is well known that most women understand the importance of water retention during and before their period. Bloating, gut health issues, and hormonal fluctuations can make you hold onto more water weight. The water poundage eventually settles down after your period.

Work Out 

In training, weight gain is exceptionally average, whether immediately noticeable or not; your body is recuperating from micro-tears and stress on your muscle, so there is No need to be afraid. Keep crushing those weights. You should still take those calorie-burning stability moves. Just let your muscles recover and ignore the scale.


Dehydration causes false weight loss tendencies because of how dry the tissues in the body are. The lack of water in the body causes the kidneys to conserve and accumulate bodily fluids that should have been excreted, resulting in excess weight in the body.

However, after hydrating regularly, your kidneys and body fluids will return to normal and your weight.  


You could be expecting a baby if you’re going through rapid weight gain. Chubby women can become more fertile with weight loss, so if you’ve shed a few pounds lately, you’re more likely to become pregnant if you aren’t using a contraceptive. Go for a pregnancy test and check-up just to be safe. 

Excess Salt Intake

Surplus sodium intake leads to immediate water weight gain, leading to swollen ankles and a belly bulge from bulging in your intestines. Besides water retention, extra salty snacks can also result in constipation. This doesn’t mean you should avoid salt. Salt is a significant electrolyte your body needs. 

Food Intolerance 

Intolerance to foods like dairy, fructose, eggs, shellfish, gluten, artificial sweeteners, soy, and many others can cause bloating and water retention, particularly in your gut.

If you notice that you feel heavier or weigh more after eating specific foods, talk to your doctor or a registered dietitian before eliminating them.

Taking High or Excess Carbohydrates

As we all know, eating more carbohydrates takes effort. When you eat more carbohydrates, your body holds onto more water weight. Every 1 gram of carbohydrate requires 3-4 grams of water to process and reserve. 3-4 grams of water to process and secure it. 

It isn’t a cause for worry. Anyone on a high-protein, low-carb diet should take a fiber supplement to progress. An even better choice is to only consolidate distilled carbohydrates, like pasta, and keep aggregate seeds, vegetables, and fruit as a portion of your diet.


If you are not typical, or your fiber infusion has been incompatible, your digestion might be off.

You might gain weight overnight because of this and maybe subsidized and haven’t used the washroom yet. Excess waste can make you hold onto more water.

Late-Night Meals 

After dinner, the food accumulates as fat as people tend to be less active at night. Therefore, the weight gain and fat storage at that time mainly depend on the arrangement of nutrition eaten later at night. In particular, carbohydrates, if they are not burned, are then accumulated as fat.

To avoid this type of weight gain, eat on a consistent schedule. The body does best with routines and compatible configurations. The body, particularly the hierarchy, will react best if the timing is constant.


Drugs like antidepressants, insulin, and antihistamines cause rapid weight gain for many reasons. Some prescriptions can cause your body to retain water, activate or boost your appetite, or even diminish your metabolism and increase fat storage. 

Weight gain is even more likely when you take medication restricting your capacity to exercise or stay enthusiastic. If a drug contributes to weight gain, ask your doctor about options or the chance of reducing your dose. You can also focus on lifestyle improvements to facilitate weight forfeiture, a beneficial diet, or exercise. 

Healthy Sleep Routines to Encourage Weight Loss 

A good night’s sleep is a significant part of any weight loss plan. But, most significantly, a study has shown that depriving yourself of sleep while dieting can decrease the amount of weight loss.

There are many techniques to enhance sleep. Here are a few research-based suggestions for sleeping better when you’re losing weight:

Limit Caffeine 

If you regularly consume caffeine, restrict your intake in the early afternoon. Also, look out for any prescriptions or supplements you take in the evening that may contain caffeine.

Caffeine can remain in the body for 6 to 9 hours after it’s depleted. For those sensitive to caffeine, this can make falling asleep challenging. And, even if it doesn’t appear to prevent you from falling asleep, having remnants of inspiration in the body can diminish the quantity of deep sleep you get.

Avoid Late-Night Meals or Snacks 

If you have dinner or snacks too near bedtime, it might hamper your weight loss attempts. Although virtual time doesn’t matter, many people who eat late at night choose high-calorie foods, which leads to weight gain. Delinquent meals and snacks can also make it difficult for you to fall asleep. 

Strive to remain out of the kitchen for a couple of hours before bedtime until you wake up the following day. Be alert about what and when you eat. Avoid eating heavy meals and drinking a lot of alcohol close to bedtime, which may result in heartburn and make it difficult to fall asleep.

Work Out More Frequently

Exercise burns calories a lot, but being physically active enables you to sleep better. Though the mechanism isn’t entirely implicit, the study implies that those who get typical exercise-regardless of length or type of activity-sleep longer get more of the deep, beneficial sleep that’s essential for the body, comparable to those who are less enthusiastic.

Brush and Floss Your Teeth After Dinner

To encourage yourself to avoid nighttime eating, make it a routine to brush and floss your teeth after a meal. If your teeth are already sterile, you’ll likely think twice before clutching a snack close to bedtime. Remember to pause for at least 60 minutes before brushing your teeth, especially if you have had something acidic like grapefruit, soda, or lemonade.

Avoid Stress

Chronic stress can rule out weight gain—endeavor to get enough rest at night. Profound breathing methods and mindfulness meditation are beautiful ways to chill out. Decreasing your stress grades can also do wonders for the quality and quantity of sleep you get. 

Unfortunately, stress may also lead to poor sleep and weight gain in various ways, including eating to manage adverse feelings. 

Deep breathing methods and mindfulness meditation are fantastic ways to chill out. In addition, decreasing your stress level can do wonders for the quality and quantity of sleep you get. Unfortunately, stress may also lead to poor sleep and weight gain in various ways, including eating to manage adverse emotions.

Turn off the Bulbs 

According to research, people who keep their bedrooms at a constant temperature of 66 degrees for one month increased the quantity of calorie-burning brown fat in their bodies by up to 42% and stimulated their metabolism by 10%.

Sleeping in a dark room is another routine that supports weight loss. It helps you get a good night’s sleep. If you are trying to lose weight, you should cover the windows to filter out the light. Try black curtains if your blinds don’t block the light well, and put your mobile phones and laptops out slightly for about 30 minutes before you sleep. Any eye mask will work as well. 

Create a Schedule

You’re programming sleep triggers by doing the same thing every night, at least an hour before bedtime. These triggers could include writing in your sleep diary and having a cottage cheese snack. It’s not the time to take on big problems. Rather, bath, meditate, read a book, or do something else from this list. Over time, your brain will associate those things with bedtime and fast-track you into fat-burning sleep.

Sleep Early 

Individuals who sleep late at night are likely to consume more calories and run the risk of weight gain. 

Early birds may be more likely to retain weight loss. Conclusively, go to bed early.


In summary, overnight weight loss is a regular phenomenon in every healthy person. 

Losing weight overnight shouldn’t be a worry as long as there are no other bothersome symptoms to go with it. 

However, if your weight loss is drastic, you’ll require urgent attention from your medical personnel. 




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