Why the scale is lying to you (and what to do about it)

Ever find yourself staring at the scale, wondering why it's not budging?

You've been tracking your food for a few days, maybe even a week, and you're already feeling like throwing in the towel.

"WTF, it was down 2 pounds yesterday and now it's back up."

You're doing all the "right" things, but the scale seems to be stuck in place.

Here's the thing: the scale is a liar.

Let me explain.

The scale measures everything: water, muscle, fat, and even that big meal you had last night.

And on a day-to-day basis, those things are influenced MORE by carb and sodium intake, water retention, inflammation, and other short-term factors than by a change in your fat mass.

Scale weight is not a reliable indicator of your day-to-day progress.

Especially when you're just starting out and expecting quick results.

Our bodies are complex machines.

They don't operate on a 24-hour schedule.

You might be doing everything right, but your body needs time to adjust.

Also, the scale can't measure your metabolism, your muscle tone, or how you feel in your clothes.

So, what should you do instead?

First, stop giving the scale so much power.

Use other methods to track your progress. 

How do your clothes fit? How do you feel? Are you getting stronger in your workouts?

Are you getting restful sleep, are you recovering, and do you have plenty of energy?

These are the real indicators of progress.

In fact, you might find that you're building muscle and losing fat at the same time, so the scale weight isn't moving but you're getting leaner (body recomposition).

Second, give yourself time.

Rome wasn't built in a day, and neither is a lean, muscular physique.

It takes time for your body to respond to the changes you're making in your training and nutrition.

And third, focus on what really matters: your daily habits.

Are you eating in a way that supports your goals? Are you training with effective programming? Are you getting enough sleep? Are you managing stress?

These are the things that will move the needle in the long run.

So, if you've been doing the right things and not seeing immediate results on the scale, don't throw in the towel just yet.

You're not failing; you're gathering data.

Data that will help you make informed decisions and ultimately reach your goals.

P.S. There's a scenario where you WANT the scale to stay right where it is. It's called body recomposition.

That's where you build muscle and lose fat at the same time.

I gave a masterclass on this in the Wits & Weights Facebook community if you want to check it out!