The scale won’t move – what’s going on?!
Category : Uncategorized
Sometimes, the scale just simply doesn’t move, and you feel like it should be changing based on your effort. This can be frustrating.
Many people have a goal to lose weight, and that’s a good goal. However, using the scale as the primary means of measuring progress can be a slippery slope.
Before diving into reasons the scale may not be moving in the direction we want it to move, let’s discuss why the scale isn’t always the best way to measure progress.
For the longest time, I based my worthiness off the number on the scale. In my early 20s, I did everything (or at least so I thought) I could to put on weight. I saw all these guys who had lots of muscle, and I wanted to look like them.
I weighed myself constantly. If the scale went up, it was a good day, and I felt great about myself.
If the scale went down, I freaked out and became frustrated. I felt defeated.
I hindsight, I was basing my self-worth off the number on the scale.
That wasn’t healthy at all.
Just remember that the scale isn’t a measure of your self-worth.
You’re worthy and deserving of love and praise from others no matter what the scale says or no matter what you look like.
You just have to believe it.
If someone judges you based on your weight, you should run the other way.
You’ll find plenty of people who will accept you no matter what you look like if you search in the right places.
It’s possible you’re seeing great progress with the scale, but you’re setting yourself up for failure with overzealous expectations.
In general, if you have a healthy metabolism and you follow a sound nutrition plan consistently, you should expect to lose between a half of a pound and one pound of body weight per week.
However, if your metabolism has adapted to a low number of calories, you may need to actually go through a reverse diet prior to even thinking about losing weight.
And the process of the reverse diet may take months.
But don’t worry.
If you’re a healthy individual, you absolutely can lose weight and keep if off with the right individualized strategy.
It just may take more time than you had hoped.
Don’t expect you’re going to lose 20 or 30 pounds in a month.
And just because your friend lost a certain amount of weight in a certain amount of time doesn’t mean you will.
We all have very specific individual needs.
It may take months or years to get the results you want, but be patient.
Remember, it likely didn’t take a month or two for you to get where you are, so it’s likely not going to take only a month or two to get you 100 percent of the way to your goal.
Now, there are times when it seems like no matter what you do, you can’t get the scale to budge.
Here are some questions to ask if the scale isn’t moving:
1. Are you accurately measuring your food?
First off, you need to make sure you’re actually accurately measuring your food. If you’re just eyeballing things and the scale isn’t moving, you’re probably not eating the proper portions.
It’s not always the most fun thing in the world, but measuring out your food makes a world of difference.
2. Are you increasing volume in your workouts?
You need to evaluate whether you’re actually doing your workouts at the necessary intensity or just going through the motions.
Your body adapts to certain stress loads, so over time, you need to be sure you’re increasing volume (sets x reps x weight)
For example, you can’t do three sets of eight reps at 135 pounds on the bench press forever and expect to get results.
If you complete three sets of eight at 135 pounds one week, do three sets of eight at 140 the next week. Then, add five pounds the next week.
3. Did you eat excess sodium or carbs?
If you ate excess sodium and/or carbohydrates, your weight may go up. For example, the day after a party or vacation, you’ll often notice your weight went up several pounds.
However, you likely didn’t gain several pounds of fat. It’s probably water weight.
Sodium helps regulate water levels in your body. As you eat more salt, your body holds onto more water.
Some of the carbs you take in are stored in the liver and muscles in the form of glycogen, which contains water. So if you have more glycogen stored in your body than normal, you’re going to be holding onto more water.
4. Are you “backed up?”
If you haven’t gone No. 2 in a while, you may be due! And obviously, that can lead to slight weight gain.
5. Ladies, is it your time of the month?
When you’re having your period, there’s an increase in hormones like estrogen and progesterone, which can lead to water retention.
6. Are you weighing yourself at the same time of day and under the same conditions?
Weighing yourself at a different time of the day and/or wearing different clothes can definitely impact the weight on the scale. If you’re wearing pants, shoes and a sweatshirt one time, but just shorts and a t-shirt with no shoes the next time, you’ll obviously be weighing yourself under different conditions.
It’s best to weigh yourself naked and first thing in the morning before you eat or drink anything and after you go to the bathroom. That way, you’ll always be weighing yourself under the same conditions.
If you are in fact measuring out your potions accurately and giving your best effort workout-wise and the scale still isn’t moving, you need to consider whether your measurements or photos are improving.
We see ourselves every day, so it’s sometimes tough to notice differences in ourselves.
Your body-fat percentage can improve without the scale changing. You could be losing body fat and gaining muscle.
Use how you look and feel as the best way to gauge your progress. Too often, people will feel great about how they look, but as soon as they step on the scale, their mood changes.
Remember, no one sees your weight. They see you. So many things other than body fat can cause the scale to fluctuate.
So remember, consider how you look and feel before the scale. Over time, if you’re trying to gain muscle or lose body fat, the scale will probably change in the direction you want it to, but always consider how your look or feel first.
