Body Composition Changes on the Scales


If you feel like you’ve been working hard and eating right but the scale still says the same thing, don't worry.


Your body weight fluctuates pretty regularly for a number of different reasons.

So even though you may be making progress, your scale could be lying to you…


Here are a few tips for understanding your weight and the importance of measuring.


The average adult's body weight fluctuates between 1–2 kgs over a few days causing scale inaccuracy.

Here are a few reasons why this happens:

  • Water, Carb, or Sodium intake

  • Bowel movements

  • Sleeping habits (Lack of sleep)

  • Menstrual Cycle

  • Time of the day

  • Change in your training routine (Intensity)

  • Stress

  • Medication

  • Glycogen levels

  • Illness

The scales should be used as a gauge to track your ultimate body transformation but it is not the only way you should be tracking your progress. The scales do not account for any of the above factors that can all contribute to weight fluctuations.


You must be consistent when you weigh yourself.

We recommend doing it first thing in the morning, after you have gone to the bathroom and before you eat. If you choose to weigh yourself at different times, you need to continue to weigh yourself at that same time for accuracy.


There are other ways to measure your body composition that are more accurate than the scales.

Measuring the size of your arms, waist, hips, and thighs can show you how your body is changing, the scales may not show a weight difference however the measurements around your body may be decreasing/increasing depending on your goal.


Take progress pictures!

Taking a photo of your body composition before you start your transformation will give you an accurate starting point and help show a visual of your progress. You may not see the scales dropping but you can notice a change in overall body composition through progress photos.


Make sure you have realistic expectations when it comes to measuring success through the scales.

Body fat can only drop at a certain pace, anything significant quickly is usually unsustainable and metabolically harmful. Remember each weight loss and fitness journey is unique so don’t get discouraged if you don’t see results right away.

We hope these tips will make it easier for you to track your progress and eventually hit your goals.


If you have any questions or comments, feel free to reach out to us.

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