11 Signs You’re Using the Scale All Wrong to Track Your Weight Loss

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How long does it take to see weight loss on the scale

You’ve been working hard, so dang hard to see your weight loss on the scale. 

You’re eating less, ditched the junk food, exercising more. 

And that’s not all. 

scale not moving

You splurged on healthy groceries and bought all the healthy snacks.

But it’s been a couple of days now, maybe even a week or two, sheesh maybe months and the scale is not going down.

You just wanna see the scale go down and see that all your hard work is paying off. You need some type of motivation to keep you going before you get frustrated and call it quits again. 

In this post, I’m going to let you in on a couple of reasons why you’re not seeing the scale go down and who knows maybe even convince you to ditch the scale

1. You don’t weigh yourself at the same time of day.

I’m sure I was 100% guilty of this in the past.

You know when you go to the pantry and fridge every 5 minutes and hope something tasty to snack on just magically appears, but doesn’t. This is kinda like that! or exactly like that.

Let’s do ourselves a favor and ditch this bad tendency because all we’re doing is REconfirming that yes, nothing has changed in the last 5 minutes.

Weighing yourself as soon as you wake up is not the same as weighing yourself when you get to the gym, you finished working out or are going to bed. 

Pick a time of day you know you can weigh yourself under the same conditions (I will list these conditions throughout the remainder of the post.)

This time may not be the same for everyone, but I recommend you weigh yourself in the morning after a good night’s sleep. 

2. You Didn’t use the bathroom first 

Some of us, if not all, may have a scale lying somewhere near the restroom, which makes sense to weigh yourself in the morning. 

So, if you’re someone who weighs yourself in the morning, make sure you use the restroom first, and then weigh yourself, preferably on an empty stomach. 

Save the morning cup of coffee or glass of water until after.

3. You ate later than usual the night before

Some nights you’ll eat later than others

 and wake up earlier 

or wake up later than other days. 

If you eat super late last night and have an early morning, of course, you may see the scale go up or not budge.

Don’t be frustrated by this or try and avoid eating late at night just to see the scale drop. 

4. You’re not wearing the same clothes

Yup, your clothes make a difference, believe it or not. If you usually weigh yourself at the gym with your clothes and shoes, you won’t weigh the same if you were to weigh yourself at home with no clothes.

Choose the same clothes or hey no clothes if you want, but don’t get too technical here.

5. Losing fat not weight

Can you lose weight, but not on the scale? What happens when you’re not losing weight, but your clothes are fitting looser? Something is clearly happening, and this is called body recomposition—you are losing fat, which is what you want and, at the same time, gaining a little muscle there. Go You!

If you’re a beginner just getting started on your weight loss journey, don’t be surprised, this happens more, especially if you’re a beginner.

6. You weigh yourself once a week.

Life isn’t linear, and neither is your weight. Some days you’ll be more active than others, and some days you’ll get more or less sleep. Everything matters.

So how often should you weigh yourself when trying to lose weight? I’m not a fan of weighing yourself every day, but if you really want to track and see what your progress is looking like, track your weight over the next week and average it out.

7. Its the time of the month

Girl, we all know the time of the month doesn’t even count. We feel bloated, crave every piece of chocolate, and that so delicious almond cluster ice cream (yummmmm).

But instead of blaming our time of the month for eating anything and everything, eat more high-fat foods. Our bodies crave more fat during this time, and if we give our body’s what it needs, we’ll avoid feeling crappier for crushing a bag of spicy Nacho Cheese Doritos.

Check out this list of high-fat foods over at the Health line.

weight loss questions

8. You are stressed the heck out

Believe it or not, stress plays a huge role when it comes to weight loss. If you’ve been feeling stressed out lately, go for a walk, get off your phone, take a drive a night, or play a meditation video on youtube for 5 minutes. 

I feel like my days have been getting crazier and busier ever since I’ve been working from home. To avoid feeling stressed throughout the day, I wake up at 5:15 AM every morning and go for a 20 – 25-minute walk with my dog. I don’t get on social media, I dont text anyone or check my email. I get dressed and listen to a motivational video to hype me up for the day.

scale not moving

9. You’re Not getting enough sleep

Since I’ve been working from home, my schedule has moved around a ton – but for the better now. When quarantine first happened, I would stay up until almost 4 in the morning, then roll over at 9 AM and open my laptop for work.

It was horrible. I felt lazy, unproductive, and sleepy!

Create a schedule for yourself, it doesn’t have to be perfect from the start, but at least you’re starting somewhere. 

scale not moving

10. you’re Using different scales

Do you weigh yourself at home, then maybe weigh yourself at the gym again “just” to double-check how much you really weigh?

Every scale is going to be different, and not only that, if you’re using a scale that’s not a home, you’ll be weighing yourself under a ton of different conditions that we just went over. 

Keep it, consistent ladies.

11. you’re not consistent with your nutrition and training

At the end of the day, all the techy stuff doesn’t matter if you’re not consistent with your meal choices and how often you move your body.

If you’re a beginner, check out these tips to help you start your fitness journey.

What’s the best scale to use?

I felt the need to include this because there are a ton of fancy scales out there.

No, I don’t own one of them; mine was $9 bucks from CVS. Would it be cool or interesting to see how much body fat I actually have on me, yeah…but do YOU need an expensive scale like that to reach your goals?

Not at all! 

I’m a big believer in making fitness and health affordable. Remember, the scale isn’t helping you lose the weight; it’s your commitment, dedication, patience, and consistency.

how long does it take to see weight loss on the scale

If you’re consistent with your nutrition and training, I recommend giving it about two weeks before you start switching things up. Patience is the name of the game here, just like everything in life!

Conclusion for why you’re not seeing your weight loss on the scale

The scale should never be the end all be all, and I hope this list of 11 reasons gave you a little insight as to why the dang scale won’t go down.

Of course, there are different ways to track your weight loss without a scale; one of my favorites being when I notice my clothes feeling different, and I encourage you to give that a go.

In fact, I recommend you ditch the scale. Being healthier is about how you feel. Are you more energized? Are you motivated to do more things and life? And are you loving life? 

Let me know, are you guilty of doing any of the things I mentioned above?

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ditch the scale


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