The Top 10 Questions about Your Scale and Weight Loss
The Top 10 Questions about Your Scale and Weight Loss
The relationship between your scale and your weight loss journey is a complicated one. One day, it can empower you, and the next, it can completely crush your spirit. There are so many ways using a scale can help you progress toward your goal weight, but like all tools, it must be used properly.
I’ve had a lot of clients recently asking me a lot of questions about their scale. It seems to be impacting their weight loss goals in a lot of ways but is not always positive. So I put together a list of the top 10 questions I get asked, and give you definitive answers you can turn to.
You should be using the scale in a way that helps you on your own individual journey. You’ll see with a lot of these answers, it might depend on your specific goals, and how you are approaching losing weight.
Remember that weight loss is part of a bigger journey to reconnect with your most healthy, happy self. There is more to weight loss than the scale, and I will get into how to know when it’s helping, and maybe when you need to take a break.
I believe in you— no matter how many times you’ve tried to lose weight, know that it is possible. If you ever have any additional questions or need additional help, please reach out to me! I will help you find ways to live your healthiest life, mentally and physically.
And in the meantime, let’s get to these scale questions!
The Top 10 Questions about Your Scale and Weight Loss
IS THE SCALE ACCURATE FOR WEIGHT LOSS?
HOW LONG DOES IT TAKE TO SEE WEIGHT LOSS ON THE SCALE?
WHY IS THE SCALE NOT GOING DOWN?
WHY DO I WEIGH MORE BUT LOOK SKINNIER?
I'M EXERCISING BUT NOT LOSING WEIGHT ON THE SCALE?
HOW CAN I TRACK WEIGHT LOSS WITHOUT A SCALE?
THE SCALE SAYS I LOST WEIGHT, BUT I DON’T SEE IT?
SHOULD I DITCH THE SCALE?
I FEEL LIKE I'M LOSING WEIGHT BUT THE SCALE DOESN'T SHOW IT
HOW CAN I BE LOSING SIZE BUT NOT WEIGHT?
1. IS THE SCALE ACCURATE FOR WEIGHT LOSS?
This is the best question to start with because it really sets the theme for this post. There is really no right answer; it depends on how you are using the scale as a tool.
It can be accurate for weight loss, but it can also...not be accurate.
Here’s the deal:
Long term, the scale is very accurate.
It is an obvious data point that can show your weight changing over an extended period of time. For example, weighing 180 is very different from weighing 150, and you would use a scale to see the difference, numerically. However, it isn’t always the best when you are looking for pound-by-pound results.
Short term, it doesn’t tell you much.
Think about it like the stock market. Every day, hour, or minute, your weight could go up or down, especially depending on how accurate of a scale you use. There are many reasons your weight can change that aren’t related to your weight loss efforts and just like the stock market, you need to keep the day-to-day in the context of the weeks, months, and years.
For example, weighing 180 or 178/182 could have nothing to do with actual fat gain or loss. So in these moments, the exact number on your scale may not be the best tool to judge your weight loss.
If you ever feel frustrated by daily weigh-ins, take an average of your weight for the week. This will help you get a better understanding of your actual weight loss, and help you overcome any negative thoughts that might come up if you see the number go up, or stay the same.
It can be emotionally draining when you don’t see the scale move the way you want it to when you are checking it regularly, so understand that it is best used as a tool to look at data changes over time.
Also, remember that the scale only measures your overall weight, it is not accurate enough to tell you your body composition (muscle to fat ratio). If you are consistently lifting weights and eating in a surplus, you might see the scale go up, but that’s not a bad thing in your case!
2. HOW LONG DOES IT TAKE TO SEE WEIGHT LOSS ON THE SCALE?
To answer this question, I’m going to ask you another question. Do you want to know how long it takes to lose fat? Or, how long it takes to see weight loss on the scale?
These can be two very different questions.
If you’ve ever cut carbs, taken a water pill, or had a bowel movement immediately after weighing yourself, you know that you can see the scale go down 2-5 pounds very quickly. This is NOT the same as fat loss.
So, I’m going to assume you are looking for sustainable, long-term weight loss and not just a quick fix on the scale that doesn’t actually mean anything for your overall health.
If you are being consistent with your plan, give it 4-6 weeks before you make any changes or draw any conclusions about changing things up. My clients often think this feels like an eternity, especially when they are working so hard and just want immediate results. But when you start a lifestyle-changing weight loss journey, it’s not something that will take effect overnight.
I know it can be hard to stay consistent, but I also know that you can do this. You didn’t gain all your weight in 6 weeks, and it’s okay if it takes you longer than that to lose it.
It’s also important to note that if you have 40+ pounds to lose, you will likely see the scale go down quicker than if you are 5-15 pounds from your goal weight.
If you have a lot of weight to lose and are seeing the scale drop consistently, and then it stalls out, don’t get frustrated. It does not mean anything until you collect more data (question 1). There’s a good chance your efforts are still working, but just a little slower since your first 5-10 pounds could have been mostly water weight.
3. WHY IS THE SCALE NOT GOING DOWN?
Oh, my friend, I know how completely frustrating this can be. I’ve been there so many times, and know that you’re not alone. There are many reasons why the number on the scale is not going down. Let’s try to find a solution.
Reasons the scale is not going down:
You have not given your plan at least 4-6 weeks
You aren’t sleeping enough
You are constantly in a state of stress
You need to get your hormones checked by your doctor or naturopath
Your body doesn’t like the diet you’ve chosen (it’s causing inflammation, constipation, bloating, eating too much or too little, etc…)
You are exercising too much or too little
You may be thinking this is crazy! How do I ever figure this out?
One step at a time, you will figure this out. I wish there was a one size fits all diet plan out there. But there isn’t. Part of getting healthy and losing weight is becoming an expert in YOU. And that takes time. It takes testing.
If you need help figuring out why your weight loss efforts aren’t working for you, please reach out to me. I would love to help you find your own path to success and keep you on track to see the results you deserve.
4. WHY DO I WEIGH MORE BUT LOOK SKINNIER
Ok, this is another two-parter. Are you weighing 2-5 pounds more, or 10 pounds more?
If it’s only 2-5 pounds more it could be that:
You need to have a bowel movement.
You’re bloated.
You are retaining water from carbs/food.
Your muscles are retaining water after a hard workout while they repair and rebuild.
You are about to get your period.
If you have gained 10+ pounds and look skinnier (which does not happen very often) it’s likely because you are purposely trying to build muscle.
You may have heard that muscle weighs more than fat, but that is not entirely accurate. A pound of muscle is a pound, just like a pound of fat is a pound. The difference is that a pound of muscle is more dense and more compact than a pound of fat. Because the muscle might look smaller than a pound of fat, but they still weigh the same, you might have not lost weight, but you are definitely getting healthier.
If the reasons above don’t resonate, there might be another reason I am not familiar with. It is important to reach out to your doctor in this case, to find out what might be going on.
5. I'M EXERCISING BUT NOT LOSING WEIGHT ON THE SCALE
Check out my answers to all the other questions on this page. But also remember that exercise is only one of MANY components to losing weight and seeing the number drop on the scale.
Some questions I would ask if you were my client:
What kind of exercise are you doing?
How long and how often are you exercising?
Have you stuck to the routine for at least 4-6 weeks?
Do you have a specific diet plan?
How much weight are you looking to lose?
What does your day-to-day life look like?
It is important to analyze what is missing. You will find that one of the most important factors to seeing the number on the scale go down is consistency. It is important to look at everything you are doing over time, and see if that is making a larger change you may not always see in the day-to-day.
It’s not as simple as just one thing that will make the difference. When you are working toward a lifestyle change, you will probably need to look at a lot of factors that contribute to your weight loss, not just exercise.
If you need help understanding the bigger picture in your life, or with accountability on your journey, schedule a call with me. There are ways we can make sure your exercise plan is optimized for your body and lifestyle, and get you to finally see that number on the scale go down.
6. HOW CAN I TRACK WEIGHT LOSS WITHOUT A SCALE
If you want to track the actual number of your weight loss, you need to use a scale.
If you want to track fat loss and changes to your body composition, there are definitely other tools you can use.
How to track fat loss and changes to your body composition:
Go to a gym and have a personal trainer measure your body fat percentage
Use your clothes as a way to measure if your body is responding to your diet and exercise plan
Take your measurements at home with a tape measure
Take Photos! You may think it’s silly but trust me you will be glad you took photos to look back on as you make progress towards your goals.
7. THE SCALE SAYS I LOST WEIGHT, BUT I DON'T SEE IT
There are two very different things that could be happening if you feel this way. One is pretty simple, the other goes a little deeper. Remember, I did say weight loss journeys are all about changes to your entire health: emotional and mental just as much as physical.
The first reason could be your natural body shape:
You may not see a 2-5 (or even 10) pound weight loss on your body. I know for my body, I can actually go up 5-10 pounds, and my clothes fit a little tighter, but I don’t really see it anywhere specific on my body. That might be because I’m pretty tall.
Our bodies are all unique and distribute weight in different ways. I have a friend that immediately sees a 3-pound weight gain, while it takes me at least 3 times that to see a change. This is a great reason why the scale should not be your ONLY tool when losing weight.
The second reason could be a deeper dive into your self-image:
If you have lost 5-15 pounds, but you don’t see any change, this might be a good time to dig into how you really see yourself. It’s possible that you are not ready to see the change in your body because there are deeper issues happening when you look at your body in the mirror.
As a Life and Health Coach, I’m not trained to help with body dysmorphia, but I would suggest asking yourself a few questions:
How much do I need to lose before I see myself being able to love my body?
How are my clothes fitting?
Is there an area of my body that I do see looks thinner?
What would happen if I loved myself right now, as I am?
If you do feel like there is a significant disconnect between the weight you have lost and the way you feel about yourself, please reach out to a professional who can help with eating disorders or body image disorders. Sometimes our minds work against us in ways that we need extra help with— know that you are so loved.
8. SHOULD I DITCH THE SCALE?
Throughout the years I’ve been a coach, and in my own life, I’ve gone back and forth on this one. It is very individual and specific to the place you are at in your weight loss journey.
There have been seasons where I put the scale in the closet and didn’t want to ever look at it again. What I realized was that I was struggling to keep my emotions out of it. I could wake up feeling amazing, yet the second I got on the scale I would feel so deflated if the number went up. So, I had to take a break and deal with those emotions.
But then there were seasons where I found power in using the scale as a data point, and nothing more. I can now tell if I am eating and exercising in a way that works for my body- the scale will fluctuate up or down 2-5 pounds. If it goes up more than 5 pounds, then I know I need to check in with how I’ve been eating, and adjust as necessary.
This is a great place to get to, but I understand how hard it can be if you have tied your emotions to the scale for so long. If you feel like it is just too emotionally exhausting, take a break from weighing yourself for 2-3 weeks and use another way to track your progress.
Other Ways to Track Your Progress:
Counting calories
Monitor macros or carbs
Use Weight Watcher points
Find a data point to count in whatever weight loss plan you are using
When you feel like you have a better handle on your approach to the scale, you can take it out of the closet, and just use it to help add data to the progress you know you are having.
I use the word data a lot because I’m a pretty analytical person. This flows into how I approach weight loss because the scale can be a really great data source to empower you on your weight loss journey.
But at the end of the day, it doesn’t matter what I think, it matters what works best for you. If you need to put the scale away, and track by body measurements or exercise milestones, then go for it. This weight loss journey is your own, and I’m just here to help you along the way.
9. I FEEL LIKE I'M LOSING WEIGHT BUT THE SCALE DOESN'T SHOW IT
These last two questions are very similar in nature, so if this resonates with you, make sure to read to the end.
For this question, think about putting your weight loss into context. How long have you been on this journey? Have you not seen a change in a week, or for multiple months?
It’s also important to consider what you’re basing these feelings on. Are your clothes fitting better? Do you think you look different? Or is it because you think you are losing weight, that you FEEL like you are losing weight?
No matter what the specific reason is, ride out that feeling as long as you can. As long as the scale isn’t going up more than 5 pounds, don’t let the number on the scale control how you feel. If you’ve got that mojo flowing, run with it. Your feelings are caused by your thoughts, and those feelings will lead to action, which will lead to results. Keep going, you are doing amazing!!
10. How can I be losing size but not weight?
I touched on this in question 4 about weighing more but looking skinnier.
The first thing you need to do to answer this question is to look at the facts. I’ve worked with 100s of women over the years, and I have learned that some of us can be really forgiving, and others can be ruthless when it comes to how we look.
It’s important to get really honest with yourself here. How do you know you are losing size? Are your clothes fitting better? Do you look different in photos?
Often, your body can change in composition before you see it change on the scale. This is especially true if you are losing weight and building muscle at the same time. For this very reason, some people focus on only losing weight first, and then on building muscle when they have reached the number on the scale they feel best at.
I mentioned this above, but remember that a pound of muscle will look smaller than a pound of fat. The number on the scale will never be able to tell you the full picture of your weight loss. Use it as a data point and it will become a valuable tool on your weight loss journey.
If you are struggling to stay consistent, and want to get control over your eating and weight loss, I know I can help you. I have several different ways we can work together, and strive to make sure that your weight loss journey is specific to where you are at, and what you need to succeed.
Let’s work together so you can finally reach those goals you deserve to accomplish.
Do you have any other questions about the scale and your weight loss? How do you use the scale currently? I would love to know in the comments, and let me know if there are any other topics you would love to learn about!