This is very relatable for many people: you make an effort to eat healthily, step on the scale, and… nothing. You haven’t lost any weight. How is that possible?
Often, this leads to a loss of motivation and a return to old eating habits—resulting in no weight change or even weight gain. What a shame! There are many short-term reasons that can affect your weight. Just because the number on the scale isn’t going down doesn’t mean you’re not making progress!
Different reasons why your weight might stay the same:
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You’ve gained more muscle: When you start eating healthier, you often start moving more too. This builds muscle, which weighs more than fat and can influence the number on the scale.
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You’re eating more fiber: Healthier eating usually includes more fiber, which holds onto water. This is great for your digestion, but can slightly increase your weight due to water retention—not fat!
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Hormonal changes caused by different eating habits can cause temporary water retention.
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Bloating from dietary changes: If your previous diet lacked fiber, fruits, and vegetables, your gut needs time to adjust. Increase these slowly, keep drinking enough water and moving, and the bloating will go away.
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You’ve eaten more salt: Salt causes your body to retain water. So if you weigh more after the weekend, it may be due to salty snacks like cheese or crackers. This usually disappears after a day or two if you stay hydrated.
There are many other reasons that may cause temporary weight fluctuation, but these are the most common. So how can you tell if you’re actually making progress?
Forget the scale and focus on:
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Looser-fitting clothes
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Changes in the mirror (take progress photos!)
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How you feel: energy, fitness, sleep quality
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Taste preferences changing
Now that’s real progress! So skip the scale once in a while and recognize the wins you’ve already achieved!