You’re working out 3-5 times a week for about an hour and also eating healthier. So why isn’t the scale moving? It can be very frustrating when this happens and confusing as hell. Shouldn’t the scale show results when you are working so hard and putting in so much effort?
Before you throw in the towel and assume nothing is working, know that the scale is just one way to measure your progress. It doesn’t actually measure fat loss.
The Scale Doesn’t Measure Results
What do I mean by the scale doesn’t measure results? Well I mean it only measures weight. Your scale measures all kinds of things that could go into the weight number that you see. Yes it can indicate weight loss and weight gain. But that’s it. And there could be numerous factors that go into why you see that particular number. Some of these factors are: the amount of fat, muscle and water that you have. It can also indicate how long ago you ate something and how long it has been since you haven’t. Food on the stomach will increase the number, lack of food sitting on the stomach will decrease it.
You Can Lose Fat Even If The Scale Stays The Same
This is common if you are lifting weights. When you’re lifting weights regularly, you could be gaining muscle while losing fat. We call that body recomposition. What often happens is your body looks leaner and is tighter, your clothes fit better and your strength increases but the scale stays the same. This is the kind of progress you want to see.
Common Reasons Why The Scale Doesn’t Budge
Water Retention
Water retention can result from salty meals , higher carb intake and actually not drinking enough water.
Muscle Soreness And Fluid BuildUp
Intense resistance training creates tiny muscle tears and while your body is recovering from that, it’s holding onto water. This is what causes the weight gain. It’s not necessarily any fat gain.
Hormones
Many people see fluctuations of hormones throughout the month. Especially if you have regular periods. you can gain as much as ten pounds right before or during your period. It’s important not to step on the scale during that time. It will be highly inaccurate
You Didn’t Gain Fat Overnight
This is impossible. You will not gain fat in 24 hours. it doesn’t happen this quickly, it takes time. And a consistent caloric increase. I promise you, the increase on the scale is not due to fat gain, no matter what you ate last night. If your weight jumped up it’s most likely because you’re bloated, and you may be possibly having digestive issues. This is why I also advise against daily weigh ins as they show fluctuations, not real results.
Better Ways To Measure Progress And Results
There are better ways to measure your progress and results than a weight scale. A weight scale is simply a tool. When used in conjunction with other tools it can give an overall picture of what your results are. But they are not a definitive indicator of your progress! A better way or another tool you can use to give you an accurate picture of how you’re doing with your fitness goals is weekly progress photos. This in my opinion is the very best way to tell if you’re seeing results. Pictures don’t lie! Videos too.
Measurements as in a measuring tape to attain body circumferences like chest, waist, hips, thighs, etc is also a great tool. You just have to watch out for user error. Make sure you’re measuring in the same exact area or you will have discrepancies.
How your clothes fit is an excellent way to see if you’re seeing results. Make sure though that your clothes haven’t stretched over time. I would advise actually going to a clothing store and trying on sizes and then the following month, do it again and see if you’re in a different size. Make sure you choose the same outfit or the same manufacturer.
Strength and performance is a great indicator and takes the emphasis off the scale. If you are doing more reps and moving more weight, you are getting stronger! And you are improving!
Energy levels are also a fantastic indicator that you are getting results from your effort. Most times this is the very first indicator that you are well on your way to attaining your fitness goals!
What If Nothing Changes?
Let’s imagine that nothing changes. Your clothes fit the same, measurements are the same or your body circumferences are increasing and your photos don’t indicate any change. Then that’s when something in your workout plan or eating plan needs some adjusting. It is still no reason to freak out. You can fix this. There are some common reasons as to why this is happening and can be easy fixes.
If your calories are higher than you think, you will gain. Don’t go thinking that just because it’s healthy, that it’s also low calorie. All calories are of equal value. Calorie for calorie.
If you’re not being consistent with your workouts, your results will be off. This goes for your eating plan too. You can’t be “good” all week and then eat your face off on the weekends. Make sure your weekdays and your weekends are the same.
If your workouts are the same, week in and week out, you will not see results. I’m not talking about the exercises in the workout plan. Those can definitely be the same. But if you’re not progressing with reps, sets and weight, then you need to start working harder in the gym. Start with reps. Start increasing reps on each exercise and attempt to do this every week. When you get to a certain number of reps like 15, then increase the weight. You can also increase the sets too.
Remember, if the scale isn’t moving it doesn’t mean you’re not getting any results or that you’re a failure. You just might need some adjusting or you need to look at other tools to give the bigger picture. Focus on all tools and how you are feeling and that will give you an accurate assessment of how you’re progressing. You’ll feel a lot better emotionally too!
If you’re feeling discouraged, you’re not alone. Reach out and I’ll create a plan for you that works!
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