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Why The Scales Aren't Going Down

Jun 20, 2025

Why the Scales Aren’t Going Down (Even When You’re Doing Everything “Right”)

You’ve been so consistent.
You’re choosing nourishing meals, moving your body, sleeping better — but every time you step on the scales, the number stays stubbornly the same.

That can feel incredibly frustrating — especially if you feel like you’re doing everything right.
But here’s the thing: the scales don’t tell the whole story.

Here are a few key reasons the scales might not be moving yet, and why that doesn’t mean you’re failing.


1. Hormones Impact Water Retention and Weight Fluctuations

Your body is not a static machine — it’s a responsive, hormonal ecosystem.
Around ovulation or before your period, oestrogen and progesterone fluctuations can cause water retention, making you feel heavier or puffier despite your healthy habits.
And for women with PCOS, perimenopause, or thyroid imbalances, this can happen all month long.

The result?
Temporary weight gain on the scale that has nothing to do with fat.


2. You Could Be Holding onto Inflammation

If you’ve recently increased your workouts, changed your diet, or are dealing with stress, your body might be carrying inflammation.
Sore muscles and a stressed immune system can lead to water being held around tissues — often for days after a workout or a tough week.

The good news?
This is a sign your body is responding and repairing — not that you’re going backwards.


3. Muscle Mass Can Mask Fat Loss

If you’ve been lifting weights or doing strength training, you might be losing fat and gaining muscle at the same time.
Muscle is denser than fat, so your body composition can improve even if the scale stays the same.
That’s why photos, measurements, and how your clothes fit are often better indicators of progress than weight alone.


4. Stress and Cortisol Could Be Slowing Progress

When your body feels under pressure — whether from strict dieting, lack of rest, or emotional stress — your stress hormone cortisol rises.
High cortisol can promote water retention, especially around the belly, making you feel stuck even though you’re putting in the work.

Your body isn’t stubborn — it’s protecting you.
Prioritising sleep, gentle movement, and calming practices like breathwork can help regulate your stress response and encourage the scales to shift naturally.


5. Progress Is More Than Numbers

Finally, remember that health is never just one number.
Better energy, stable moods, deeper sleep, fewer cravings, better digestion — these are progress too, even if the scales don’t reflect it yet.


What to Do Next?

If the scales have plateaued despite your consistency:
โœ… Stay patient and consistent — real fat loss is gradual and rarely linear.
โœ… Focus on what you can control — habits, food quality, stress, and movement.
โœ… Use other measures — photos, tape measurements, strength progress, or how your clothes fit.
โœ… Check in with your cycle — track weight fluctuations alongside your hormonal cycle.
โœ… Consider gut and inflammation support — probiotics, omega-3s, anti-inflammatory foods, and gentle movement can all help shift stubborn water weight.


Final Thoughts

It’s completely normal to feel frustrated when the scales don’t reflect your effort — but remember, your body is always working with you, not against you.

Trust the process, give yourself grace, and look at the full picture.
Your long-term progress is so much deeper than a single number.

Consider 1:1 Nutrition Coaching with me now to unlock your full potentialย 

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