I used to weigh myself daily, first thing in the morning after peeing, and if I was lucky, taking a dump. I also measured my BF with an Omron handheld. Then I entered those numbers into a spread sheet. My weight could fluctuate as much as five pounds from day to day.
I would calculate the weekly average after weighing in on Sunday and that was the number I looked at, not the daily swings.
I have about four years of daily weights in that spreadsheet. But I quit tracking it about six months ago. I still get on the scale everyday, but quit tracking it. I also quit counting calories. Since I stopped tracking weight and calories, I’ve been pretty steady at a much lower weight than when I was tracking - about 180 versus 190-195.
Now I eat when I’m hungry, and I eat for vitality rather than worrying about macros. Most of the time I eat what is good for me rather than what my macros tell me I need.I call it intuitive eating, but you could also call it auto regulation.
I’ve tried to shift my view of food to seeing it as medicine rather than sustenance. It’s actually pretty hard to over eat when you do this. Of course, eating half of a pepperoni pizza is out now, although I did scarf down a Big Mac and a Quarter Pounder the other day - hey, it tasted good.
TL;DR - Don’t sweat the daily fluctuations.