Nutrition & Strength Coach

3 Reasons Your Scale Isn’t Moving: Common Pitfalls When Starting a Diet or Training Program

3 Reasons Your Scale Isn’t Moving: Common Pitfalls When Starting a Diet or Training Program

You started a diet and have been eating better, exercising, drinking more water, and doing all the right things for a few weeks. Yet, the scale isn’t moving and you’re growing more frustrated by the day. And you begin to think:

“Maybe I’m not destined to be fitter, leaner, or healthier.”

“Maybe it’s my genetics, my age, or some other unknown issue with my innards.”

“I’ll Google why I can’t lose weight and possible disorders. WedMD says I have either stage 4 lymphoma or Hashimoto’s Disease.”

“Maybe I DO have to buy that product Nancy keeps inboxing me about to get results.”

“….because whatever I’m doing is not working.”

frustrated by weight loss

If any of the above rings a bell don’t worry, you’re not alone. This happens to nearly 100% of people in the beginning stages of a fat loss diet or fitness journey. Waiting for noticeable changes to occur can be frustrating. And questioning your strategy when there are so many options out there is completely natural. 

I’m here to tell you to first, chill out, and second, how a few things may be causing the scale to stall or even increase in the early stages of your diet or training program. Let’s take a look.

Glycogen and Stored Carbohydrates in Active Individuals

It may happen through several different mechanisms, but one of the most common reasons could be related to your muscles. While gaining muscle takes longer than you’d think, when you begin strength training your body stores more glycogen (stored carbohydrates) in the now active tissue for recovery and fuel. With that extra glycogen, however, comes water.

For every gram of glycogen that is stored, 3 grams of water is stored along with it.

This means that when you begin strength training you will likely begin storing more water weight, causing a slight increase in body weight. You may also experience short-term measurement increases as well. In the thigh, for instance, the muscle may appear fuller and larger with the added glycogen and water. While these differences are typically small, the larger the muscle becomes or the more advanced you are as a trainee could lead to noticeable differences.

Supplements like creatine could also lead to storing more intracellular water and retaining some water weight. 

In both cases, this is a good thing. It’s important to differentiate between storing more water weight and gaining weight. When most people talk about gaining weight, they’re thinking of gaining body fat. Remember, body weight does not equal body fat.

water stored can cause increased body weight

Changes to Your Diet & Nutrition

Another possibility could be the dietary changes that coincide with a new fitness routine or fat loss diet. If you were eating a highly processed diet or lots of simple sugars and easy to digest foods before, and you swapped in high-volume vegetables, fruits, lean meats, and unprocessed foods – you could weigh more based simply on the volume of food. Most unprocessed, healthier choices contain will take longer to digest thanks to things like fiber and complex chemical structures. In a recent experiment for an article, I managed to eat nearly 11 pounds of food for 2,000 calories. Conversely, I could eat 2,000 calories of simple carbohydrates and processed foods for 1-2 pounds. That could certainly make a difference in your day to day body weight.

In addition to food changes, most will increase water consumption in the early stages. You’ll eliminate excess water through urine and lose some through sweating and increased respiration rates during exercise. But if you weighed yourself in a dehydrated state, your hydrated state will weigh more, all things being equal.

Time & Expectations

Okay, I lied about the glycogen being the most common reason for scale weight not moving. In reality, it’s that you haven’t given yourself enough time. You must realize that it takes time for noticeable changes to occur. Losing weight or body fat at a healthy, sustainable rate takes time. Using the 1-2% per week of body weight recommendation, losing 1 pound of body fat per week is a great success. That does mean, however, that you’ll only lose 4 pounds of fat in the first month. If you add in the potential weight increases from storing glycogen and dietary changes, you may not see the scale move at all. This can be discouraging, but it’s important to realize that losing body fat, not weight, is the ultimate goal. And losing body fat can, will, and almost always does occur without body weight changing linearly. 

why measurements are better than body weight for fitness

Something else to keep in mind is your long-term goal, which probably looks something like aging well and maintaining independence late into life. Short-term goals can be great daily motivators, but it’s important to not let them overshadow the aforementioned ultimate goal. To achieve the ultimate goal, lifestyle changes and engraining long-lasting habits will be key. Making consistent, small changes week to week and month to month will eventually compound into something great. Keeping your eye on the end game will also assist in avoiding relapses or yo-yo dieting. It may sound cliche, but your health and fitness is a marathon – not a sprint. 

Patience & Trust

Once you come to terms with the slow paced nature of fat loss, the next step is to remain patient. You can’t rush it or speed it up, no matter what you read online. If I could leave you with one thing it would be to find something that’s working for you and then never read, listen, or watch another thing about fat loss or fitness until your progress stalls. And by progress stalling I mean you have plateaued in body weight, body measurements, performance metrics in your training, and have genuinely stalled in all areas for more than 2-3 weeks. At that point, it’s time to reassess what you’re doing. I’ll even take it a step further and say that anything will work for you as long as its core principles are sound and you remain adherent.

Pick something you can believe in and adhere to for the long-term (that’s an important part) and stick to it with full belief and trust. Fat loss will occur.


If you need a starting point, you can download my free book, Nutrition Made Easy 2.0, for ideas on calculating your metabolic rate, determining calorie and macronutrient needs, a few diet strategies, and a handful of recipes and food guides. You can learn more and download your copy here or enter your info below to have it emailed.