How To Stop Letting The Scale Mess With Your Head

You know that feeling? You step on the scale, hoping for a miracle, praying to see that number finally budge. You've been busting your ass all week – counting every freakin' calorie, tracking every bite, chugging water like it's your job, and you even made it to the gym 5 days this week.

You're doing ALL THE THINGS. 

You look down at the scale and BAM! That number stares back at you...and says you gained 3 lbs! Like WTAF?!!?

You feel frustrated, defeated, you even think about stopping at Dunkin’ on the way to work because what the hell…it's not working anyways…

I've been there, girl. More times than I want to count.

We put so much damn pressure on that number. But here's the thing, contrary to popular belief, the scale isn't the best way to measure your FAT loss progress. 

There are so many things that can affect that number on the scale that have nothing to do with whether or not you gained or lost FAT.

Let's look at some of the things that can affect that number that have nothing to do with losing or gaining FAT:

Water Weight: 

A lot of the fluctuations you see - especially day to day are just water weight.. You had a salty dinner? Bam, water weight. You're about to get your period? Bam, water weight. You're stressed? Bam, water weight. Basically, anything can make you hold onto water, and that shows up on the scale.

The Weight of What You Ate

The food you ate last night? Still in your system. That's weight. You had a big meal? That's weight. You haven't pooped yet today? Yep, that's weight too.

Basically, if it's in there, it's adding to the number.

Muscle vs. Fat: 

If you're lifting weights this can affect the number on the scale in a couple different ways.  1.) When you lift weights you get little micro tears in your muscle (this is actually a good thing though it doesn’t sound like it) your muscles will retain water as part of the repair process(again adding “weight”). 2.) You may be losing fat but gaining muscle over time. This means you might be getting smaller but the scale stays the same. A pound of muscle takes up less room than a pound of fat so you will likely see that difference by taking measurements. 

Hormones: 

Hormonal shifts during your period can make the scale unreliable. Give yourself a break and skip weigh-ins during this time.

Instead of obsessing over that number, let's focus on what REALLY matters:

Measurements and Pics: 

Grab a tape measure and snap some pics. You can see changes here even when the scale refuses to budge.

Go by How Your Clothes Fit: 

Are your jeans feeling looser? Is that dress fitting better? Have to take your belt up a couple notches? That's IS progress!

NSVs: 

Do you have more energy? Sleeping better? Feeling stronger? Climbing those stairs without dying? It's often these things that really matter - way more than the number on the scale.

The scale is one data point but don’t let it be the only one you use. 

You're doing amazing, even if the scale doesn't show it! Just keep going!

Want more support on your weight loss journey? Click here to download my FREE Weight Loss Unstuck Guide.