Hands up if you’ve ever been in the situation where you’ve been putting in the hard graft, watching what you eat and cranking out the exercise, yet those damn scales aren't budging at all!
You start questioning what’s going on, why you aren’t getting the result you deserve, whether it’s all worth it?
The facts are that there are many things that can affect that number and for that reason I want to tell you the ‘shocking’ truth:
THE SCALE DOESN’T MATTER
The reality is that there are many seemingly random things that can affect the number you see.
1) What’s in your stomach.
It’s true - having undigested or part digested food in you will add weight to the scales! Even keeping super hydrated (as you should be!) will mean your carrying round litres of water!
Stored in muscle as glycogen, each gram of it also has 3-4g of water! That’s why you’ll see a huge weight loss in the first week if you cut out carbs (nb. this isn’t ‘real’ weight loss!)
3) Sodium Consumption
Excessive consumption will cause *temporary* fluid retention that results in an increased weight. Bear this in mind if you weigh yourself the morning after a night out!
If you’ve got loads going on in your life, you’re lacking in sleep or you’re just doing too much then a hormone called cortisol is over-produced by your body and this causes water retention. You need to relax a bit so cut back on everything and chill out!
Look.... I get it..... It’s nice to see that number shifting down and to be honest I think it’s a useful tool to measure progress, however there is more than one way to peel an orange :-)
And you should be using all of the tools available to you to get a true indication of how you’re doing.
If you’re losing up to half an inch per week from your waist then you’re doing pretty bloody well (obviously this is dependant on you and your situation). You’ll also find loses from your hips, arms, legs so set yourself a target and get that measuring tape out and track things as you go.
It’s difficult for you to see all of the changes you’re making so take a picture every week and compare those snaps to get a clear visual image of what’s happening.
Body Fat Reading
It’s not unusual to gain some muscle and also to lose some fat if you’re on an effective programme. That means you’ll see no changes on the scale but internally you’ll be far healthier. You can get body fat readings either electronically or through skin fold calliper tests.
I really hope this helps shift your mindset a bit. I understand how frustrating it can be when you don't feel you're making progress, but there's probably a lot more going on than you realise!