Community » Get Advice » Exercise and Fitness » Not getting this......

This is an extremely common frusteration, especially for women. Reality is you don't that that much extra weight to lose and weight fluctuates a lot. I have known my own weight to fluctuate 6 pounds in one week without my size changing. It goes up and down within a predicable range all the time.

2 things could happen as you work out and control your eating:
1) you could lose weight slowly, with fluctuations up and down along the way. If this happens, you should see that you are over time losing. I see this happening most often with people who have substantial fat to lose (over 35% body fat).
2) you could stay at the same weight or even go up net a few pounds while fitting into a smaller clothes size because you have lost fat but also gained muscle. This is what has happened to me. I started out at 32% body fat. In the space of a year and a half I have gone down to 25% body fat but up about 6 lbs (on average). That means I have lost about 10 lbs of fat and gained 16 lbs of muscle and bone (resistance exercise not only adds muscle it also increases the density of your bones - especially awesome for women in preventing osteoporosis). I am 2 clothes sizes smaller. Am I crying about those 6 extra pounds? Heck to the no. I love being leaner and more dense. I also haven't been sick once in that time (not even a cold) and I no longer take any medicines or vitamins--I get everything I need from my diet and I've never felt better. I also have worked incredibly hard for those results.

One other thing to consider - whenever you start working out, or change your routine significantly - the new demand on your body is going to shock it and cause inflammation. Inflammation causes your muscles to retain more water. That's not a bad thing - it's a natural part of the recovery process but it will definitely add a few pounds to the scale that really are just water and shouldn't concern you. If that's what's going on it will eventually level out (although if you keep changing up your exercises every 4-6 weeks as you should and working every harder you will cycle thru this regularly). If you take a week off from working out and see your weight go down, that will be why.

Eating too much salt will also cause significant water retention - but I doubt that is your issue since you are careful of what you eat and drink.

So...that was a lot of info but bottom line - you know in your heart and your head that you are doing good things for your body, so don't let the scale get to you. Keep weighing yourself - it's a good guide to have, but also start taking your measurements monthly and pay attn to how your clothes are fitting and how you are feeling and if you are getting stronger. If you have a way of tracking your body fat percentage that would be good too. The number on the scale at the end of the day is...just a number.

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