I Feel Like I'm Losing Weight, But the Scale Doesn't Show It—Here's Why
One of the most frustrating things in LIFE is doing everything “right” on a weight loss journey, only to step on the bathroom scale to see your weight stayed the same, or even worse, went UP! 😖 If you feel like you’re making progress but the scale is not moving, you’re not alone. This may be a tough reminder, but at the end of the day, the number on the scale simply reflects your body’s relationship to gravity and is only one way to measure progress.
There are many factors that go into the number you see on the bathroom scale (many of which we will cover in today’s article!). Therefore, the scale isn’t always the best indicator of fat loss. Let’s learn about the best way to proceed on a weight loss journey when the scale isn’t showing progress!
The Truth About Weight Fluctuations
Here’s the real deal – weight fluctuations are normal, and every single human on this planet experiences weight fluctuations! If you’re unsure how often to weigh in, here’s how to do it without stressing out. Personally for me, my weight can fluctuate anywhere between 4-6 pounds over the course of a day or a week, depending on multiple factors. Let’s learn about some of the factors that affect the number on the scale.
Common factors that cause weight fluctuations
🍿 Eating Late at Night
This reason is often overlooked but is one of the most logical. If you eat late at night, there will still be food in your stomach, intestines, and GI tract the next morning when you step on the bathroom scale. While an overall calorie deficit is needed for weight loss, even eating healthy foods late at night will cause a spike on the scale because the healthy foods haven’t fully been digested by the time you step on the scale in the morning.
⏰ Weighing Earlier or Later
Similar to eating late at night, weighing at a different time of day than usual can also cause random fluctuations. This is due to food and drink consumption, hydration and electrolyte levels that change throughout the day, as well as hormonal changes and overall digestion.
💩 You Haven’t Pooped
This reason is pretty darn straightforward, but if you haven’t had a bowel movement immediately before stepping on the bathroom scale, then a small portion of your weight that day is probably due to feces that is still in your bowel.
🔄 You Moved the Scale or Used a Different Scale
The most accurate and reliable weigh-ins are the ones that are on the same scale in the exact same spot every day. If you move your scale without recalibrating it, it will be slightly different (and less accurate) than if it stays in one place. Consider keeping your scale in a place where it can permanently live to improve the accuracy of your weigh-ins.
🥨 You Ate Salt or Are Bloated
When we eat salty foods, our bodies tend to retain water in an effort to break down and process the added salt. Guess what happens when we retain water? We feel bloated and the number on the bathroom scale goes up. Start to pay attention to your weight after eating salty meals so that you can be prepared for weight fluctuations that happen due to eating saltier foods.
🗓️ Your Hormones or Monthly Cycle
If you are a woman, chances are that plenty of the scale fluctuations that you experience are due to hormones or your menstrual cycle. Fluctuating hormones often cause water retention and can affect how quickly or slowly you digest food. Even if you are peri-menopausal or post-menopausal, chances are your body is still experiencing hormonal fluctuations which affects your weight. Understand how biology and environment influence not just weight, but how we eat.
🏋🏻♀️ You Exercised Intensely Yesterday
After you exercise intensely, your body retains water and your muscles become temporarily inflamed as you recover and get stronger. Water retention and inflammation from exercise can cause your weight to plateau or even spike upwards, even if you are losing body fat.
One important reminder – Although I explained multiple reasons why your weight might plateau or fluctuate, the reality is that we will probably never know the EXACT reason that causes the scale to “misbehave.”
Is the Bathroom Scale a Good Measure of Overall Health?
Not necessarily! A person’s weight in and of itself isn’t always the best indicator of overall health. In general, a person’s health is influenced by many factors, including genetics, fitness levels, and overall lifestyle choices.
While being overweight and having a higher Body Mass Index (BMI) can put you at a higher risk for some chronic diseases and health issues, it’s not the only indicator (in any way, shape, or form) of overall health.
It’s true - your BMI does take weight into account but it doesn’t account for muscle mass versus fat mass, and can be misleading for many people. For example, a woman who participates in bodybuilding competitions may be extremely muscular with only 12% body fat, but can be considered “overweight” or “obese” on the BMI scale, simply because she has much more lean muscle mass than other women of the same height and weight.
Does the Scale Matter?
Yes and no. Here’s what I mean: While ideally, we want to see the scale drop while on a weight loss journey, your weight is only one measure of progress. And as we’ve already discussed, there are many factors (outside of our control) that play into the number that you see on the bathroom scale. If the scale is not moving despite your efforts, it doesn’t necessarily mean you’re not losing fat or making progress in other ways.
Many modern bathroom scales measure weight, lean muscle mass, and body fat percentage. While these scales aren’t always the most accurate or reliable, they can help to paint a bigger picture as to what’s going on in terms of your own body composition. Keep in mind, too, that even with these added details, weight is just a number—it doesn’t define your progress while on a weight loss journey.
Let’s dive into other factors that you can use to measure progress (aside from the bathroom scale) while on a weight loss journey!
Are you looking for more guidance to break through your weight loss plateau?
Is the Scale Not Moving? Try These Methods!
As we’ve discussed, your weight is only one way to measure your progress while on a health journey. There are better ways to measure progress that might give you a better indicator of your overall health. Without further ado, let’s talk about other ways to measure progress!
💪🏻 You Feel Stronger and More Confident
If you’ve noticed that your workouts are becoming easier, or even moving through your daily life becomes easier (maybe you no longer get winded when taking the stairs,) chances are that you are losing body fat, gaining lean muscle, and becoming healthier! In a similar way, if you are becoming more confident in the clothes you wear, that is another great reminder that you’re making progress!
🧘🏻♀️ You Manage Stress and Emotions Without Food and Alcohol
I could go on a crazy tangent here, but having a peaceful relationship with food is priceless. Learning how to process some of the “not-so-fun” feelings that we all experience in life without turning to food or alcohol to cope is a massive sign that you’re becoming healthier. Plus, it promotes a healthy, balanced relationship with food.
😴 Improved Sleep
Exercising and eating a variety of healthy foods helps to support sleep hormones, like melatonin and serotonin. Limiting the amount of high-sugar processed foods that you eat prevents blood sugar spikes and crashes that can disrupt sleep.
👗 Your Clothes Fit Better
Noticing changes in circumference measurements (such as hip, chest, or waist) and improvements in how your clothes fit are both huge indicators of fat loss. In fact, sometimes measurements are a better indicator of body recomposition than just using the scale because so many other factors can affect your weight.
🍪 You Trust Yourself To Stop Eating After Enjoying One Cookie
Learning to trust yourself around your favorite foods shows that you are becoming more self-aware, and shows that you’re shifting away from the “all-or-nothing” way of thinking that many diets promote. Instead of feeling guilty or out-of-control around tempting foods, you demonstrate mindful eating by enjoying treats in moderation without allowing it to derail you from your goals. If that’s not a sign of progress, I don’t know what is! Looking for ways to reduce your intake without feeling deprived? These tips can help.
🍎 You Feel Confident Making Healthy Choices
Maybe you used to be someone who cringed when you heard the words “meal prep,” and maybe you’ve turned into someone who can plan and prepare their meals in a way that works for your life and your goals. Feeling confident making healthier choices is more important than only relying on your weight to measure progress. Discover the benefits of nutritious foods beyond just weight loss.
Why the Scale Doesn't Matter in the Long Run
I’m going to get morbid here for a minute, so bear with me 😝☠️ – When you die, NO ONE is going to write your weight on your tombstone. Instead, people are going to remember you by how you lived your life:
Were you an active person who played with your grandchildren?
Were you able to truly live your best life?
Or were you someone who was constantly sick and could barely move in old age because of your habits?
While your weight does, in fact, measure your relationship to gravity at any given time, it’s time to stop letting that number dictate your actions and your sole definition of success. What matters more than the number on the scale are the actions you take on a daily (and weekly) basis. All of these actions end up influencing your weight more than you probably realize.
Conclusion: The Scale is Just a Number—Trust the Bigger Picture
Instead of using the scale as your only measure of progress, start focusing on how you feel, how your clothes fit, and the non-scale victories that reflect real changes in your health. If you feel like you’re making progress but the scale is not moving, remind yourself that weight fluctuations are normal, and weight is just a number. Your journey is about so much more than a single data point—it’s about sustainable habits that make you feel your best. Learn how to build better eating habits that go beyond the number on the scale.
Be patient with yourself and your weight. Losing weight is NOT like Amazon prime – you probably won’t see results after two days of consistently eating and exercising in a calorie deficit. Play the long-term game and focus on being as consistent as you can with your actions. Remember that fluctuations are normal, and they happen to all of us! Consider tracking your progress in multiple ways, such as taking measurements along with using the scale.
If you’re looking for more guidance and support to break through your weight loss plateau, learn more about how we help our clients here!
