Why the Number on the Scale Isn’t Moving
When embarking on a weight loss journey, it's easy to become fixated on the number on the scale. But sometimes the scale is the last thing to move and it's natural to feel discouraged when you’re working hard on your weight loss journey if the scale isn't reflecting your efforts. You might be eating healthier, exercising more, and taking medications like Mounjaro, Wegovy, or Rybelsus, yet the number on the scale remains stubbornly the same.
Here’s the important thing to remember: weight loss is about so much more than just a number. Understanding why the scale isn't moving can help you stay motivated and focused on the bigger picture. Below are some reasons why the scale number doesn't always move as fast as you want it to.
PS. If you want some reminders of all the other signs of progress, this blog has some great tips.
Water Retention
Our bodies naturally retain water for various reasons, such as high salt intake, hormonal changes, or even increased physical activity. This water weight can mask fat loss on the scale, making it seem like you’re not losing weight. Drinking plenty of water and reducing your salt intake can help manage water retention, but it’s important to know that this is a temporary issue that doesn’t reflect your actual fat loss. Make sure you keep your fluid levels high as this can really help with the side effects of weight loss medication.
Natural Weight Fluctuations
It’s perfectly normal for your weight to fluctuate day-to-day due to factors like hydration levels, menstrual cycles, bowel movements, or recent meals. These fluctuations can make it hard to see consistent downward progress on the scale. Instead of weighing yourself daily, try focusing on weekly or monthly averages to get a more accurate picture of your progress. This blog has some good reminders of when / how to measure the changes in body shape and weight.
Muscle Gain
One common reason the scale might not be budging is because you’re gaining muscle while losing fat. Muscle is denser than fat, meaning it takes up less space but weighs more. As you build lean muscle through resistance exercise, especially strength training, your body composition is improving, even if the scale doesn’t show it. You might notice your clothes fitting better or your body becoming more toned, which are clear signs of progress.
You can read more about how to build muscle here
Body’s Adaptation to Weight Loss
As you lose weight, your Basal Metabolic Rate (BMR) - the number of calories it burns at rest - reduces. If you used to burn 1800 calories a day, you might be burning 1600 now. This can make further weight loss more challenging. If you’ve been losing weight steadily but have now hit a plateau, it could be because you are not in a calorie deficit anymore. It is time to reassess your diet and exercise routine to give your metabolism a gentle nudge.
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Published: 3rd Sept 2024