3 Tips to Stay Motivated When the Scale Won’t Budge

May 21, 2019 gr81sewing No Comments

3 Tips to Stay Motivated When the Scale Won’t Budge

May 21, 2019 Lisa Gensch No Comments
Your more then a number on the scale

Why the Scale Lies-Your more than a number

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Starting weight Left 183 Ending Weight 183

Take a look at these two pictures taken 10 weeks apart. The number on the scale stayed the same, however, the results show something different. In this short period of time, I was able to lose 26 inches.

What is the scale computing?


Here is a break down from 8fit.com of what the scale is computing as weight.

  • Muscle: 30-55% of body weight
  • Fat: 10-30% of body weight
  • Water*: 10-25%
  • Bone: 15% of body weight
  • Organs and other tissues: 10-15%
  • * Not including the water in muscle or fat.

Why does Weight Fluctuate on the scale?

sodium will make you retain water weight.
Sodium will make you retain water weight

In order to gain a pound, you need to consume 3,500 extra calories. If your weight is fluctuating by a few pounds, chances are you are gaining water weight. A diet with high sodium will make you retain water weight.

Temporary weight gain after exercise?

Have you ever weight yourself before working out and then after? I am guilty of doing this. I am not sure why I do this to myself. It makes me depressed. Maybe I am thinking that the workout I did will show the number dropping lol. Here are two reasons why you gain weight after a workout.


30 day water challenge

When you sweat that much and don’t rehydrate what your losing, your weight will increase. Since your body will want to hang on to the fluid that is left in your body.

By increasing your water intake, your weight will maintain back to the pre-workout weight. If you need some help, try taking the 30-day water challenge.

Muscle Tears

3 Tips to Stay Motivated When the Scale Won't Budge 1

When strength training your muscles, you will create small tears. These small tears are what makes the muscle gets stronger. In this healing process, the body will retain water in addition extra glycogen. Resulting in fluid retention and temporary weight gain.

3 Ways to Keep Motivated

  1. Weigh yourself at the same time, the same scale, once per week. Some studies recommend weighing in daily. However, I find that to be discouraging.
  2. Track your progress through measurements. This will give you a more accurate view of how your body is changing.
  3. Take progress photos. I was tempted to give up on my 10-week journey because the number on the scale wasn’t reflecting weight loss. However, since I track my measurements and took monthly photos, I was able to see the change happening.

Lisa Gensch

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