How do I stop the scale from being so damn demotivating?

[Anonymous]

I've started going to a gym for a week now and when I measured today I’ve lost only 0.3kg but decreased my fat by 2.0% and gained 2kg muscle mass? I know its a good thing, but i just can't help being disappointed there wasn’t much a difference on my overall weight lol. Can someone pls explain this? Will you be able to see results still if fat is replaced with muscle but you gain the same? I know this is stupid lol but i need some motivation as it all went to hell the second i saw the numbers on the scale

[Massageman]

Adipose (fatty) tissue takes up more space than does denser muscle tissue. The weight may be the same, but your body IS changing for the better because you are dropping inches. The fat cells are not CHANGING into muscle cells, as some people think. The fat cells are simply shrinking, and with the higher demands put on the muscles, the muscle cells are being repaired better than ever! Moral? Use the tale of the tape and NOT the scale.

When the body first starts losing weight, much of the lose is just water/bloat loss. As you work the muscles, they rebuild themselves on their off days (more later) and are rebuilt stronger. Burn off some fat (reduce the size of the fat cells), strengthen the muscles (enlarge the size of the muscle cells), and strike a balance on the water, and you will be happy you did it.

About those "off days" - When you exercise your muscles up to and a bit past their current limit, they develop "micro-tears". Don't get worried: this is a good and normal phenomenon. When your muscles are resting, they are rebuilding to meet the new demands put upon them, hence, stronger muscles. This is why most trainers that have you exercising specific body areas will have 7-day (weekly) schedules something like: upper body, lower body, core, upper body, lower body, core, rest day. The same muscle groups are not worked on consecutive days: they have a day or two to rebuild.

So:
1. See your doc to get the OK. for exercise
2. Only look at your scale once a week, tops! Use your tape three times a week.
3. Start exercising before you start eating less.
4. Make easy eliminations and substitutions in the beginning to gain momentum: 2% milk for whole perhaps: less- and then no- cookies for snacks: only one beer at those parties instead of two or three PLUS the pretzels, etc.
5. Exercise- preferably with a trainer, at least in the beginning- , gradually building the demands put on your muscles as they respond by rebuilding stronger. Set goals! Use a variety of exercises so you don't get bored by the "10 of these, and 20 of those" routines.
6. Keep a chart of your measurements.
7. (in a blatant plug for my profession) get some sports massage as a reward for every goal you reach.

[Anonymous]

I wouldn't buy too much into muscle mass and body fat percentage readings. They can be thrown off just by your hydration level.
Instead follow trends. When I'm on weight loss regimine I weigh myself every morning. As someone who's lost 70 lbs. I KNOW that weight fluctuates. Not only day to day but throughout a single day (which is why you should ALWAYS weigh at the same time of day). Even though I weigh everyday I'm not trying to get to a lower weight that day. My goal is ONLY to get to a lower reading ONCE that week. Think about it! Your weight fluctuates because there's so much going on in your body. Your hydration levels change throughout the day. And that can make a lb. or 2 difference. I mean if you ate something salty your body WILL retain more water to metabolize it.
BUT if you're losing weight. You WILL hit a new low at some point that week or at least 2 weeks.
And one thing I've found that is ABSOLUTELY CRUCIAL to weight loss. And that is QUALITY SLEEP. I used to work Monday through Friday. And I found that I would seemingly lose nothing all week long even though I was doing all the right things. Then all of a sudden BOOM! I would drop an lb. Or 2 over the weekend. Why? I finally caught up on sleep that I wasn't getting all week long.
Finally this may sound gross but, weigh yourself after a bowel movement if you can lol. I'm totally serious. That can make a noticeable difference. I don't want to say maybe you're "full of s***" but maybe you are.
Lol, good luck

[Graci_e]

One week isn’t a lot. You shouldn’t expect to see many results at all - especially if you’re at an older age. Young people get fitter easier and quicker.

Losing fat, toning, gaining muscle and becoming fitter and stronger takes time and commitment. It won’t happen in a week. It takes a good few months to start seeing results - and even longer to see more. It’s worth it so keep pushing.

If you lose fat and gain muscle, you’re not going to look fat so don’t stress. Gaining your weight in muscle isn’t a bad thing - it’s normal. You’ll look better for it.

If you lost weight while gaining no muscle or tone, you would be pretty saggy and and soft. So it’s definitely a good thing.

Be very careful who you take advice from on the internet though - people can give some shitty, harmful advice, even in real life.

I’m definitely not an expert, I’ve got no certifications. I would like to think I know a fair amount though, as my mum has been a personal trainer for 20 years and I’ve basically been raised in gyms and outdoor fitness classes. She also owns gyms so I’m sure I’ve picked up a few things a long the way.

I’m not trying to toot my own horn at all - just trying to warn you of shitty advice. The wrong advice could send you backwards or worse, have you injured. Try and get as much as advice as possible from professionals.

[Asker]

Thank you for taking your time and explaining, it was very helpful. Obviously im new to all this and I’m still trying to learn more along the way but with body dysmorphia being there my patience is not at its best lol

[Graci_e]

That’s all good!

Yeah I understand the patience thing, I can be quite the same. But you’ll get there and you‘ll learn heaps. Just keep going, it’s worth it.

It definitely pays off eventually. I ride horses and had a small break and lost heaps of strength. Then I started riding at a more competitive, advanced place and it’s taken a good 8 months for me to start seeing more difference in my riding and strength.

If I worked out more, it would have probably been a lot easier on me. But we just moved house at Christmas, our at home gym is a bit out of wack and our routine went a bit out of wack so I haven’t been working out as much. But it’s all getting sorted so I will be again soon.

That’ll help heaps with my riding.

[Texasgal95]

Maybe pick one day a week where you get on the scale and then write down the number and then write how do you feel positive about that number and then things you could work on to make that number better if it’s not what you like you should never keep the number on the scale from letting you reach your ultimate goal of being healthy and happy

[TDDMS]

I'm an engineer who has done work in the medical field and is well versed in all things engineering relating, weight shouldn't be your concern. Body composition is far more important than weight. Almost every gym has devices that can measure your body composition. Go to your local gym and tell them what you are looking to do and they should be able help you.

And as others have stated in the comment section, measuring parts of your body is a far better indicator than weighing yourself. Also, let your clothes tell you how you are doing with your overall body size.

Lastly, you're a female. Females on average have about 40 hormonal fluctuations in a 24 hour period, while guys only have 2 in the same time frame. With that said, hormones will influence weight lost on a daily basis. Keep that in mind while you are changing your body.

[Asker]

Thank you so much! Much appreciated

[TommyMountainFigure]

You are obviously someone who likes to see a difference on the scales to keep motivated.. Resist the temptation to go on them in future, until you've been doing this for a couple of months.

Th muscle mass for fat ratio is VERY important. You've done well for the first week.. The only thing I would suggest instead of the scales is to take a photo and watch over the weeks as your physique improves.

[Red-Blaze]

Put your self a smaller goal
write it down
keep it by the scale and before you get on each time look at it
remmber that was your goal
get on it, did better? great

set a really small goal
slow and stedy win the race
fast will just be gain back just as fast

[siseñor]

weight isn't a clear indicator of your progress, you're much better off just working on lowering your fat % and building muscle. like sometimes weight will fluctuate easily by multiple pounds due to exercise, food intake or time of day. not weighing so regularly & focusing on the visible gains is probably better for you

[exitseven]

muscle tissue weighs 8 times what an equal volume of fat does.. You are losing inches and by gaining muscle you are developing a body that will burn more calories per unit time. I think you deserve a lot of credit for a job well done.

[Asker]

Thank you so much! ❤️

[Honesttguy]

If u drink 1l water you gain 1kg weight, people who follow weight are joke to me. There so much variables that affect weight. But then again most people were not good in physics or math, so there you go that should help you realize its lack of intelligence that affects you not weight itself.

[siseñor]

it is dumb to think that weight lost within a week means anything but not everyone is a fitness nerd, no need to be condescending

[Honesttguy]

@siseñor indeed its bit harsh, sorry. Still its the mind that matters. I wish her all the best on her journey.

[Asker]

Lack of intelligence would be taking the time out of your day to respond harshly to an anonymous innocent question on the internet for god knows what reasons instead of working/studying, but here you are. I am still learning and I’m in no way a fitness nerd nor do i wish to be one as i despise gym bros and people like you in particular. Now please go and try to shit on someone else’s day as obviously you don’t have anything else that actually matters to do.

[siseñor]

miss hating gym bros & disrespecting fitness nerds is mean too, most people at the gym are supportive, nice and have had a similar journey. also sorry for implying you're dumb, i thought of it as more like you're new to this

[Asker]

I was replying to the guy who made the reply. I’ve barely met anyone from that community that is actually decent and not an ‘know it all’ gym bro prick, but thats my experience. And as for your previous comment, it actually means something as it clearly displays major differences on the body composition results especially with the BMR which came up way higher after a week, therefore my body is burning way more than it has last week. So i guess it means something afterall (:

[Honesttguy]

I think what i said was not only helpful now but if you understand concept of physics its also answer to many future questions that you migh come up with, so in a sense i answered hundreds of questions with one answer, thats pretty sweet on my side. However inability to absorb that info is not in my control. Thats why you had that question in the first place, its all connected one leads to other.

[siseñor]

where is your social awareness

[Honesttguy]

@siseñor i was sick that day at school what about you?

[Fireguy17]

only weigh yourself once a week.
Muscle mass weighs more than fat, based on the same physical amount, and you are slimming down.
just be patient and you will be amazed at the results in a few months.

[Nawlins34]

Anonymous, read @Fireguy17 post over again and again, he's telling you the truth. This is not a race, this is a marathon.

Thanks for giving her the truth.

[schittywok]

As a stereotypical white American male, I'll say your numbers are foreign to me. However, as someone who likes reality shows with the least amount of drama, Hoarders and My 600 Lb. Life are some decent shows. The opinions you saw prior, are trying to be scientific. It's really far more simple than it looks. Look up the diets people must take up just to lose enough to even be considered for lap band, etc. You simply eat too much in general, and the wrong foods.

[schittywok]

Then again, you say you've been at it for a week.

[Asker]

Sorry I was not really specific. 1 week it has been since I started going the gym, but I've been cutting sugar and high caloric food, increased my daily activity, drank more water, and stopped eating after 6pm for a month now. Didn’t really wanna do everything at once out of fear that it will feel like too much and will make me stop the journey (baby steps as you guys may call it)

[Anonymous]

As someone who’s always struggled with body dysmorphia I don’t weigh myself so much anymore, and I’d recommend someone in your frame of mind to do the same. It’s better for me to track my progress with the way things fit on my body, rather than focus on the numbers.

[jshm2]

Stop weighing yourself so much.

You're still fat and ugly no matter what the numbers say. Now get over yourself and motivate yourself to be the best you can be, regardless of what the numbers say.

[Asker]

Lmaooooo who hurt you brother 🥲

[Smashingdoozy]

Don't weigh yourself. Pretty simple really. Just keep doing what you're doing. You'll notice the difference in your body. After a month or so if you're curious then hop on. But you don't have to do weekly weigh ins.

[Blackcosmo]

The perfect weight is different for everyone. It's normal to lose weight and gain muscle but then end up being a little heavier than before. It's not really about the weight but more about your body fat percentage.

[Paul_in_Indy]

If I’m trying to lose weight, I don’t weight myself more than once a week — every two weeks is more like it. If you want to see results, you have to give it time,

[Pinay_ako]

First of all, don’t use the scale to dictate your feelings and motivation for your fitness goals. It’s not healthy. It messes you up. So don’t overanalyze

[genericname85]

by stepping on it less. once every 2 weeks is enough. it's completely normal to build muscle faster than losing fat initially. it turns around soon.

[Guy13]

It’s only a week. You are not a “Right-Click and Change Screen” project

[sheikalana]

Throw the scale away. I don't have a scale in the house because I know how obsessed I would be if I had one.

[MrTaboo]

Stop looking at the scale. As people start in the gym, they loose fat but gain some muscle. The weight of each cancle out and people see no gains. Stop looking at it for two or three months when clothes fit differently

[joeldalton]

Stop obsessing with the scale's #. Take measurements of your body and give it time. Then measure yourself. Wait at least a month.

[Anonymous]

What matters is how much FAT you've lost--not how much WEIGHT you've lost.

What's your height, weight and body fat measurement?

[Asker]

I’m 1.71, last week: 78.3kg 35.2% body fat, this week: 78.0kg 32.7% body fat :)

[Opinion Owner]

Nicely done! Yeah--just focus on getting that body fat percentage down to the low 20s. Then you can figure out where to go from there. Weight lifting and eating clean will help.