Why isnβt the scale showing real progress?
Why isn’t the scale showing real progress?
Your weight fluctuates for so many reasons, including:
β
Time of day
β
Water retention (hello, hormones!)
β
What you ate the night before
β
Medications
β
Whether you used the bathroom before weighing in
And let’s not forget muscle gain.
If you’re working on body recomposition—building muscle while losing fat—the scale may not budge, even though your body is changing dramatically.
Daily weigh-ins can mess with your mindset. Seeing small fluctuations (which are totally normal!) can be discouraging if you don’t realize what's really happening.
So, what’s the best way to track progress?
Progress photos and measurements.
Take a look at my client, Jess.
Her transformation is incredible, right? But guess what? Her weight barely changed throughout the process! She lost only 13 pounds, but her body completely reshaped.
The scale didn’t tell her story—the pictures did.
How to Take Progress Photos the Right Way:
πΈ Stand facing forward with hands on your hips (not touching your skin).
πΈ Take a side-view shot with hands extended in front of you.
πΈ Capture a back view, hands on hips.
πΈ Wear the same (or similar) outfit each time—bathing suit, sports bra and shorts, or fitted clothing.
πΈ Use natural lighting for consistency.
πΈ Have someone take the photos or use a self-timer.
How to Measure Yourself for Accurate Tracking:
π Measure on the same day and time (mornings are best).
π Always measure after using the bathroom and before eating or drinking.
π Refer to the chart below to see exactly where to measure.
Still Want to Weigh Yourself? Do It Right:
βοΈ Weigh in on the same day, at the same time each week (preferably in the morning).
βοΈ Step on the scale after using the bathroom and before eating/drinking.
βοΈ Resist the urge to check daily—fluctuations are normal and can mess with your mindset!
At the end of the day, your body is changing in ways the scale can’t measure. Trust the process, track progress the right way, and celebrate the real victories. You’ve got this! πͺπ₯