TSSD #03: Weight Loss Tips - When the Scale doesn't Change

Read time: 2.3 minutes 

Here's a reality check and reminder checklist for when the scales didn't change or *gasp* increases!

It's Not Always Weight

For many women, the weight on a scale provides you with a lone solitary number. You benchmark your entire progress on this single metric, which means that momentum, adherence and further progress all hinges on it.

That's not going to be you though - because after reading this guide you'll have a better understanding of what's really going on with that number on the scale. 

What Influences Weight Change?

One of the most effective ways to reduce the fear or apprehension toward weight change is to highlight the factors, outside of actual fat loss/gain that can influence it. So let's break this down simply.

Water Retention

This is definitely one of the main culprits. Often, women will weigh themselves on Monday morning after a busy and indulgent weekend, only to find that they have added 1-2 lbs. of weight. However, if you did not adequately hydrate, consumed a little more sodium than usual, these can both lead to the retention of water. This will increase weight, but it is not permanent weight.

Muscle

If you are following a customized nutrition plan, you have no doubt ramped up your weight training at the same time right? Well, muscle is more dense than fat tissue and while it is more difficult to gain than fat, the change or lack thereof in weight could be due to an increase in lean mass.

Think about it! You may have even lost fat, but gained muscle, but the scale is giving you a very distorted image of your progress.

Food & Water

Are you consistently weighing yourself in the mornings, fully nude, after emptying your bladder and pooping. Maybe you didn't do so last week? So that's why the numbers aren't adding up.

Use Other Progress Markers

How crazy is it that far too often, women base their self-esteem, potential for future progress, adherence to the current program, and motivation all on one single number?! 

Let's look at some additional progress markers you can gauge outside of just weight.

How are you feeling?

Energy and fatigue reduction are a common sign that your nutrition is improving. How do you feel in the morning getting out of bed? Do you have energy throughout the day?

How do you feel at work?

How are your fitness levels?

Cardiorespiratory fitness is a very common indicator of an effective nutrition regimen. Is that 5k run getting easier? Are you squeezing out a couple more repetitions with the same weight you struggled with last month? Do you feel more recovered after a day of working out? 

How do your clothes fit?

If you do feel that you've lost weight, but the scales aren't reflecting this, this might be due to the reasons mentioned above. If you have gained muscle, than you'll notice it in the mirror. But, if you've had a difficult week and your weight has increased, skip the mirror test, relax and get back on track tomorrow. 

Summary

Don't allow the scale to stress you out.

If weighing yourself causes negative feelings, focus on using progress markers you can feel good about.

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