[0:06] OK, so depending on when you’re listening to this, chances are you’ve weighed yourself this morning. It’s something anyone interested in health and fitness places a big focus on.

[0:12] And if health and fitness is a priority in your life — which, if you’re listening to this podcast, it definitely is — then tracking your weight is probably something you do on a regular basis.

[0:27] In today’s episode, I want to cover how the scale doesn’t always tell the full story. I’m going to walk you through six specific ways the scale can mislead you — and more importantly, how to use it properly as a tool for fat loss and body composition.

[0:41] The scale is just a data point. It shouldn’t define you. It’s one tool in your toolbox, alongside body fat percentage, circumference measurements, progress photos, performance in the gym — all of it.

[0:57] One thing that really bugs me is when coaches tell clients to never step on the scale. I’ve even heard it called “the sad step.” But avoiding it doesn’t fix the issue — it often makes it worse.

[1:14] The goal of this episode is to educate you on why scale fluctuations happen and why they’re completely normal. When you understand what’s going on, you stop reacting emotionally and start responding logically.

[1:29] Because here’s the scenario: you nail your week — food, water, training, steps — everything. Then you wake up one morning and the scale is up one pound.

[1:41] And that’s when the spiral starts.

[1:43] You start thinking about what you did wrong. You eat less. You train harder. You add more cardio. You restrict further. Then you wake up the next day hoping it’s dropped again.

[2:07] That cycle can be incredibly damaging — mentally and emotionally. It creates a poor relationship with food, your body, and yourself.

[2:22] Remember: your weight is simply total body mass. It doesn’t differentiate between fat loss, muscle gain, water retention from sodium or carbs, stress, hormones, food still digesting, glycogen storage, inflammation from training — all of that affects scale weight.

1. Time of the Month

[3:00] The first reason the scale doesn’t tell the full story is time of the month. This is obviously most applicable to women — but it’s important for men to understand as well.

[3:20] In the 3–5 days leading up to your period, hormonal fluctuations can cause 3–5 pounds — sometimes more — of water retention.

[3:41] This is due to progesterone rising in the luteal phase, influencing aldosterone and increasing water and sodium retention.

[3:59] So if you feel bloated or swollen during this phase, that’s completely normal. You can still be losing body fat even if the scale says otherwise.

[4:11] And I don’t recommend avoiding the scale during this time. When you see it as data, you feel empowered rather than defeated.

2. Muscle Mass & Body Recomposition

[4:27] The second is muscle gain. This is body recomposition — muscle up, fat down, scale stays the same.

[4:42] You’ll see this in progress photos and clothes fitting better, especially if you’re new to structured strength training or returning after a layoff.

[5:07] Women who’ve only crash dieted before and never strength trained often experience this early on.

[5:23] Guys who stop program-hopping and follow progressive training often build muscle quickly again.

[5:56] The scale might not move much early on, but visually the transformation is obvious.

[6:14] That’s why you need multiple measures: photos, strength progression, waist measurements, and subjective markers like energy, mood, and hunger.

3. Constipation

[6:54] Third: constipation.

[7:08] When calories get lower and body fat drops, digestion can slow.

[7:17] I recommend weighing yourself after using the bathroom in the morning. But if you’re backed up, expect the scale to be higher.

[7:46] Focus on high-volume, high-fiber foods: pumpkin, squash, vegetables, sweet potatoes, oats, lentils, beans, berries.

[8:40] A practical strategy: 500–750 mL lukewarm water with a pinch of sea salt and lemon upon waking, followed by black coffee and a brisk walk.

[9:06] Psyllium husk (2–3g between meals) can also help — but drink it immediately after mixing.

4. Sodium

[9:30] Fourth: sodium.

[9:36] Increased sodium intake causes water retention. That’s not fat gain.

[10:11] If you normally eat 3g of sodium and suddenly jump to 4.5g from eating out, your body may hold water.

[10:31] This is especially common with business dinners, client events, and restaurant meals.

[10:52] Once you return to your normal routine, scale weight typically normalises.

5. Stress & Cortisol

[11:03] Fifth: stress.

[11:14] There’s a common belief that dieting spikes cortisol and causes fat loss to stall. But evidence doesn’t strongly support that.

[11:30] In physique athletes dieting hard, cortisol often remains stable while thyroid, estrogen, testosterone, and leptin drop — which is expected.

[11:52] For most people, it’s life stress — poor sleep, work pressure, relationship strain — that increases water retention.

[12:16] I once worked with a high-performing corporate lawyer. She hit a stall, felt burnt out, and instead of pushing harder, we reduced stress.

[13:03] She took a long weekend, slept more, relaxed — and dropped several pounds.

[13:45] That wasn’t magical fat loss. It was water retention dropping and the scale finally reflecting the fat loss that had already occurred.

6. Flights & Shift Work

[14:12] Finally: flights and shift work.

[14:28] Travel changes air pressure and hydration levels, which causes water retention.

[14:37] Night shifts disrupt rhythms and affect scale readings.

[14:48] Your body doesn’t like change. When big changes happen — sodium spikes, time zones shift — water retention often follows.

Scale Weight Trends

[15:15] To wrap up: the scale is useful — but only as one tool.

[15:48] If you have 30 pounds to lose, the scale will eventually move. You can’t lose 30 pounds of fat and stay the same weight unless you’re enhanced — which most people aren’t.

[16:32] The key is tracking trends, not reacting to daily fluctuations.

[16:51] I’ve seen three types of weight loss patterns:

[16:53] Zigzagger — up and down daily, but trending downward over weeks.
[17:21] Linear dropper — steady consistent drop.
[17:39] Overnight dropper — flat for days, then drops suddenly.

[18:09] Everyone responds differently. The takeaway is simple: trust the process, stay accurate, and focus on long-term trends.

[18:28] Before making drastic changes, run through the six categories first.

[18:42] Hopefully this helps you build a healthier relationship with the scale.

Next steps:

1. Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
   
   
2. Find out if you’re ready for a transformation at https://www.rntfitness.com/transform