Scale Mind Drama

One of the most common mental demons my clients experience when on their journey is the Scale Mind Drama. 

They start their program – drop a significant amount of weight the first week (mind you, >80% is most likely water) and as their numbers either stay stagnant, fluctuate up and down, or not drop as fast as they would like. They start to get discouraged, sad, and the mental demons chatter incessantly in their heads.  They start thinking/believing - it’s not working, they should give up, they have to do more, eat less, or they’ll never get there. 

There are countless factors that affect scale weight.  The next time you have scale drama ask yourself:

1)     Have I been consistent with my training and nutrition program?

2)     Am I eating adequate calories?  (not too low or too high for my goal)

If yes, see if one of the following factors could be affecting the number on the scale.  

Factor #1 - Not enough sleep – studies associate lack of sleep and weight gain. 

Factor #2 - Stress – Increases cortisol in your body, due to the adrenaline (fight or flight response).  Cortisol tells you to eat and also hold on to belly fat.

Factor #3 - Bowel movement – duh – there is xxx sitting in your bowel.

Factor #4 - Sore muscles – Inflammation can increase water retention as your body is training to heal itself.

Factor #5 - Hydration/Dehydration – your body is roughly 50-65% water.  Drinking too much or too little will directly impact the number on the scale.

Factor #6 - Sodium intake – if you recently had a high sodium meal/day you will be holding on to excess water.

Factor #7 - Just consumed a high carb day - just like sodium – eating a high carb meal will make you retain water.

Factor #8 - Medications – A change in dosage or new medication, even new supplement can cause weight gain and/or water retention.

Factor # 9 - Menstrual cycle – women typically hold on to water within their menstrual cycle.  I usually retain the week prior into the first few days of menstruation.  Start paying attention to how your body reacts during your cycle, so you don’t freak out next time.

Factor #10- putting on muscle – I hate to put this in there, because some people over eat and then use the “I gained this week because I put on muscle” excuse.  (this is another blog post entirely) I’m putting this in there, more so in regards to long term weight gain…..as in it’s been a year, you’ve put on a few pounds – but the mirror and measurements show a recomposition.

Factor #11 - Overeating, naturally but also under eating – if you are in starvation mode your body will start holding on to whatever it can. Initially you would have lost but then plateaued and probably gained when you ate more than your body is accustomed to.

Factor #12 - Time of day you weigh, clothes/no clothes, just ate or empty stomach – First thing on an empty stomach would be ideal.  Depending on the time of day and how much you ate and drank and types of food consumed will affect your weight in the day.  Try to consistently weigh at the same time.

Factor #13 - Different scales – Weighing at home, then at doctor’s office, then at the gym would give you most likely all different numbers.  Besides the difference in day and time of day between stepping on the scale, all scales are not created (aka calibrated) equally.

After taking a look at the above list, does any of these apply?  If you are doing everything that you are supposed to be doing, doing it the right way and consistently you will progress.  Also, remember there are more accurate measurements to record progress rather than the scale. 

The results WILL come.  Be patient.  Don’t give up.  Trust the process.