Why is the scale still the same? I have been working out every day this week. I get this question all the time. I have been eating right, been working and the scale still isn’t moving. There are so many things going on besides the number on the scale. Here are signs you are still losing weight even if the scale isn’t moving.
I understand where you are coming from because the scale has always seen to dictate if we are losing weight or not. I can relate because I am a numbers person. I want to put in the work and see the physical proof that it is working. If not, I would usually give up. It wasn’t until I became a certified personal trainer and learned there was more to it.
There are so many other ways to see you are losing weight or that your fitness plan is working:
CLOTHES FIT DIFFERENTLY
This can be done in several different ways, and I have recommended all of them to my clients. There are a couple different viewpoints on this. Every time you take a picture wear the EXACT SAME THING. Do not waver from this because as you are getting in shape, losing weight, or adding muscles, insert whatever your goals are. Each time you take a picture you will see how the clothes are fitting on you.
Another option is grab an outfit that you WANT to fit into. It could be an old dress and a new dress for an upcoming event. Whatever you want it to be. Each week or every other week TRY IT ON!! You will be able to see the change. This is the one I do the most because I have some shorts that I DESPERATELY want to fit into. Every month I try them out, and the button gets closer to the hole. This is the visual I need to know that body is changing. I am moving in the right direction.
TAKE A PICTURE
Number 1 and 2 go together so well. By taking a picture of the same thing you will see the changes. We can’t always see the changes our body is making because we are use to seeing our body in a certain way. I had a client who went through gastric bypass surgery. She lost A TON of weight, and was continuing on the plan the doctors set out for her. She mentioned that she was going clothes shopping after one of our sessions. Next session I asked her about it, and she told me it was exhausting. She immendiately went to her old size. In her mind, she was still that size. She didn’t know what size she was anymore, and it took her a while to find her size. She couldn’t believe the clothes she was fitting into because she hasn’t been that size in a long time.
When taking the picture do the same shots each time. I recommend doing a straight on, left side, right side, and back with arms by their side, but do whatever you want. I personally don’t share mine at the moment, but maybe that might change. By taking the pictures and keeping a record, you get to see with your own eyes that you are changing.
TAKE MEASUREMENTS
Set a time that you take measurements and make it the same time every time. For me, I take my measurements first thing on Saturday morning. My routine is wearing the same outfit so I can see how baggy/loose it is getting. I keep everything in a google sheet, so I can see the progress that I am making towards my goals.
Typical measurements are: Chest, Waist, Hips, Thigh, Arm. Some will add: Calf, Neck. When taking measurements, measure one side of the body with all the pressure on the other side. For example, I measure on my left side so I put all the weight on the right side of the thigh and arm measurements. I chose the left side because I am right handed, and usually that it is going to be bigger because I prefer that side.
FEEL STRONGER
This can be viewed in a couple different ways. Some like to keep track of their workouts through a journal. This can be done pen and paper, google docs, or training app like WeStrive. (WeStrive is the app I use for all my clients so I can see how much they are lifting and where I program their workouts.) While the scale might not be moving, you are able to lift heavier and longer workouts. I noticed this when I was doing a workout from another trainer. The workout called for a lot of kettlebell swings. I was noticing weights were becoming easy. One day I tried maxing out at 4 reps. I don’t remember the weight I used but I remember the feeling of being impressed with myself.
MORE ENERGY. BETTER SLEEP
Both of these are qualities of a good workout. If you are waking up before your alarm or not having to hit snooze or lay in bed forever. These are all signs that you have more energy and your workouts are successful. At night, you are able to sleep better and get to bed quicker. I noticed I was having good workouts when I wasn’t having to take sleepy medicine. I have always taken something to make me sleepy, but when I was working out consistently and improving my weights I didn’t need it as much.
RECAP
Just because the scale isn’t moving doesn’t mean that your body isn’t changing. There are a lot of other factors to think about when starting a new program. You can use one of these or a combination to really see the results. I use a combination of taking pictures and measurements. For me getting on the scale does too much to me and can lead to really unhealthy behaviors.
Remember it also takes time to see change. There is 4 weeks for you to notice a change. It takes 8 weeks for your friends to notice. It takes 12 weeks for the rest of the world to notice. Take your time, and take it one day at time.
