Stop the fixation
Scale fixation is real. We tend to rely on what an electronic piece of equipment says to determine our results. I've been there. When I'm dieting for a competition I weigh myself every morning hoping to see the scales has dropped and when it doesn't I get a bit frustrated, so I understand.
So, how do you stop fixating? Well, you have to understand why it fluctuates and that weight loss is not linear. I'm about to go into some details to help you understand now.
Weekend warriors, do you really expect the scales to say what it says on Friday morning the next morning too? You're nuts! Let me explain, you did not put on 4lbs of fat over night just because you went a bit mad with your mates on Saturday. There is 3500 Kcals in 1 lb of fat. So, you would have to eat 14,000 Kcals in one night to put on 4lbs of fat. Now, the food is still in your stomach from the night before, you raised your sodium levels and now you're retaining water. So don't stress!
Increased sodium leads to increased water retention (sodium helps keep water and electrolyte balance in the body). Does that mean sodium is bad? No, obviously not, but just remember, if you consume 2000mg of sodium Monday - Friday and then consume 4000mg of sodium on Saturday you will be heavier on the scales Sunday morning. Once you go back to your diet/lifestyle your body will automatically reduce your water retention, so stop going mad on cardio every Monday trying to lose weight.
If you're not getting enough sleep at night (<5 hours) your body will raise your stress hormone (cortisol). When your body raises cortisol it then retains fluid leaving you with increased weight, not fat. So, if you can, please try and get around 7+ hours a night to help with fat loss.
Like I said above about the stress hormone cortisol, stress leads to fluid retention. So, if you're a person who does suffer with stress/anxiety then please understand that if you are eating perfectly fine, and you are being honest about that, then the reason the scales will fluctate more than you would like is because of the stress. Try and manage any stress/anxiety that you may have to start seeing more positive results.
Okay! i'm not going to go on here and pretend like I know what i'm talking about when it comes to the female body, but, I have been doing some research to understand the female body a bit more. So, to make it brief. As we all know, women have their menstraul cycle and this leads to various amounts of hormonal fluctuations and these fluctutations lead to fluid retention. Women, during their cycle, can go through depressive symptoms also, and that can lead to water retention too. So ladies, if your freaking out about the scales shooting up during menstration, it's completely normal. Also, when you weigh at your lightest at some point during the month, only weigh yourself at that time each month, yes, once a month. This will help you be more consistent and knowing of your weight loss
The scales will always jump up and down. Just stay focused building healthier habits, exercising frequently, stick to a calorie deficit and you will see results.