A client of mine sent over this quesiton the other day…………..

“I’m up 2 kg but went to a tighter notch on my belt yesterday. What gives?”

Its something many people struggle with. They’re doing all the right things to help them lose some body fat (weight) but then suddendly they gain it back on even those they feel slimmer.

That good ol’ scale is the cock blocker of many peolpes goals. It’s like a clingy ex who won’t leave you alone. You wake up, step on it, and suddenly, your mood for the day is dictated by a few digits. But let’s be real: scale weight is a sneaky little liar, and here’s why you shouldn’t lose sleep over it.

1. Muscle vs. Fat

First off, let’s talk about muscle. It’s dense, it’s strong, and it’s your new best friend. When you’re training hard and eating right, you’re likely building muscle while shedding fat. Muscle is more compact than fat, so even if the scale shows a gain, your body composition could be improving. Hence, you might find your belt fitting better despite what the scale says. Muscle is the real MVP here, giving you that toned look.

Plus, when you have more muscle, you’ll be more likely to burn more calories, leading to even more fat loss and more awesomeness. Muscle isn’t just for show; it’s a metabolic furnace that keeps on burning calories even when you’re lounging on the couch watching the latest superhero flick.

2. Water Weight

Your body is a master at retaining water. Whether it’s from that salty takeaway you had or because Aunt Flo is visiting, water retention can make your weight fluctuate wildly. It’s not fat gain; it’s just your body holding onto a bit more H2O than usual. No need to panic. Drink plenty of water, keep your diet clean, and watch that excess water weight disappear.

But wait, there’s more! Carbohydrates also play a significant role in water retention. When you consume carbs, your body stores them as glycogen in your muscles and liver. Each gram of glycogen is stored with about 3 grams of water. So, if you’ve had a carb-heavy meal or are just starting to reintroduce carbs into your diet, your body will naturally hold onto more water. This can easily add a couple of kilograms to the scale without any actual fat gain.

3. Daily Fluctuations

Did you know your weight can vary by up to 2 kg in a single day? Your weight isn’t a static number. It fluctuates based on when you last ate, how much you’ve had to drink, and even the time of day. Stepping on the scale every day is like trying to track your progress using a rubber ruler—it’s just not reliable. Your morning weight will differ from your evening weight due to food and water intake, activity levels, and even bowel movements. Instead, focus on weekly averages if you must look at the scale. This gives a more accurate picture of your progress over time.

4. Progress is Multifaceted

Your fitness journey is about more than just weight. Strength gains, improved endurance, better sleep, and tighter clothes all indicate progress. The scale doesn’t account for these non-scale victories. Take progress photos to visually see your changes, measure your body parts (like waist, hips, and arms), and celebrate how you feel. Those jeans fitting better? That’s a win. Notice you can lift heavier weights or run longer distances? Another win. Improved mood and energy levels? You’re on fire! These non-scale victories are often more telling of your true progress than the number on the scale.

5. Mindset Matters

Obsessing over the scale can mess with your head. It can discourage you when you should be celebrating your progress. A negative mindset can lead to stress and unhealthy habits, derailing your fitness journey. Focus on how you feel, how your clothes fit, and the healthy habits you’re building. Remember, you’re not a number; you’re a superhero in the making. Embrace the journey and enjoy the process. Building a strong, healthy body takes time and consistency. Celebrate every victory, no matter how small, and keep your eyes on the long-term goal.

So, anyone out there wondering why they’re heavier but fitting into tighter notches on their belt, here’s the deal: Your body is changing in amazing ways that the scale just can’t capture. Embrace those non-scale victories and keep pushing forward. The scale is just one tiny part of the big picture. Keep training like a superhero, and the results will speak for themselves.

Remember, in the grand scheme of things, scale weight is about as important as trying to determine the strength of Thor’s hammer by its weight. It’s the power behind it that truly matters.

Keep smashing it! 💪

P.S. Got more questions like this? Drop them in the comments or shoot me a message. Let’s tackle these fitness myths together!