Many people rely solely on their scale to track their weight loss progress. While it can be a useful tool, it is important to understand why your scale can’t always be trusted.

The Fluctuations of Water Weight

One of the main reasons your scale can’t be trusted is due to the fluctuations of water weight. Your body is made up of mostly water, and changes in hydration levels can result in significant changes on the scale.

For example, if you drink a lot of water or consume high amounts of sodium, your body will retain water, resulting in a higher number on the scale. This does not necessarily mean you have gained fat or weight, but rather that your body is retaining more water than usual.

On the other hand, if you are dehydrated or have a low sodium intake, your body may lose water weight, causing the number on the scale to drop. This does not necessarily mean you have lost fat or weight, but rather that your body is losing more water than usual.

The Importance of Body Composition

Another reason your scale can’t be trusted is due to the importance of body composition. Body composition refers to the ratio of fat mass to lean mass in your body. Two people can have the same weight, but completely different body compositions.

For example, if one person has a high percentage of body fat and a low percentage of muscle mass, while the other person has a low percentage of body fat and a high percentage of muscle mass, they will look completely different, despite weighing the same. This is why it is important to not solely rely on the number on the scale, but also take into consideration your body composition.

Muscle vs. Fat

The saying “muscle weighs more than fat” is often thrown around, but it is not entirely accurate. One pound of muscle and one pound of fat weigh the same, however, muscle is more dense than fat.

This means that one pound of muscle takes up less space than one pound of fat. This is why it is possible to lose inches and clothes sizes, but not see a significant change on the scale.

If you are weightlifting or doing strength training exercises, you may be gaining muscle while losing fat, resulting in a change in body composition, but not a significant change on the scale.

Plateaus and Hormones

Weight loss is not always linear, and often people experience plateaus or even weight gain despite efforts to lose weight. One reason for this is due to hormonal changes in the body.

Hormones such as cortisol, insulin, and thyroid hormones can affect weight loss and weight gain. Cortisol, also known as the stress hormone, can increase when the body is under stress, leading to weight gain or difficulty losing weight. Insulin resistance, often related to excessive sugar consumption, can also lead to weight gain.

Lastly, thyroid hormones, responsible for regulating the metabolism, can affect weight loss if they are imbalanced.

The Importance of Non-scale Victories

It is important to not solely rely on the number on the scale to measure your progress.

Non-scale victories, such as feeling more energized, seeing changes in your body composition, or fitting into clothes better, are also important indicators of progress. It is important to focus on overall health and well-being, rather than just the number on the scale.

Measuring Progress Accurately

To accurately track your weight loss progress, it is important to use multiple measures. In addition to weighing yourself, you can also measure your body fat percentage, take progress photos, and measure your body circumferences.

By using multiple measures, you can have a better understanding of your progress and not solely rely on the number on the scale.

The Bottom Line

Your scale can be a useful tool to track progress, but it is important to not solely rely on it. Fluctuations in water weight, body composition, and hormonal changes can all affect the number on the scale.

Non-scale victories and multiple measures of progress are also important to consider. Remember to focus on overall health and well-being, rather than just the number on the scale.