Are your scales lying to you?
Published 2023-02-20 by Louise Moorey
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You have eaten well, got your steps in and been to the gym a couple of times this week but, you step on the scales and that number has gone up. How is that possible?
It can leave you feeling very deflated and unmotivated when that number staring back at you is not what you hoped to see. For some people, this number may even have a negative effect on the rest of their day.
It’s frustrating when the scale doesn’t say what you want it to but remember that it’s not telling you the whole story!
There are several reasons that you may see an increase in your weight on the scale and none of them is due to an increase in body fat.
Here are just a few reasons that you might see that number tick up:
Recovering from a tough workout - when we strength train we get micro-tears in our muscles which causes temporary inflammation and some water retention while our bodies repair.
Increased muscle mass - with regular strength training over time, the amount of muscle mass you have will increase. You might have heard ‘muscle is heavier than fat’, but a pound is a pound regardless of the material. Muscle is, however much denser than fat. This means that your body composition can be changing but your weight on the scale may not move.
You ate a meal higher in carbohydrates - carbohydrates are stored as glycogen which is also stored with some molecules of water. This means that if you eat a meal that is higher in Carbohydrates you may have some temporary water retention.
You ate a meal higher in sodium - in order to function correctly, the body needs to keep its sodium-to-water ratio balanced. If you eat a meal high in salt your body will temporarily hold on to water to ensure this ratio stays balanced.
Your menstrual cycle - the menstrual cycle can affect your body in a number of ways. Hormonal changes can increase water retention. Again this extra water that your body is holding on to is temporary. You may also crave higher carbohydrate foods which as mentioned can lead also to some water retention.
You haven’t been to the bathroom yet - the jump in scale weight could be down to something really simple like you haven’t emptied your bowels.
Instead of relying on scale weight alone, consider using some other ways to track your progress.
Other ways to track progress include:
Progress photos - you may not notice changes in a mirror but taking some regular photos can be a great way to notice progress.
Measurements - taking simple body measurements with a tape measure is another good way to track your progress.
Non-scale related goals - instead of focusing only on your body weight, think of some performance goals that you can work towards. Having performance goals can help keep you motivated when the scale isn’t moving.
Journalling - making a note of how you feel can be an amazing way to see progress. Maybe you feel less stressed or have more energy. Just because you can’t put a number on these things it doesn’t mean that they are not real.