Nothing can be more frustrating than putting in the work at the gym, watching what you eat, being careful of portion sizes and then seeing the numbers on the scale climb. How is this even possible? You are doing everything right and the scale should reflect that. Before you throw in the towel and abandon your fitness routine let’s figure out the cause. There are many different reasons why this could have happened so let’s take a look.
Muscle:
Muscles have weight and the more muscle you build, the more mass your body will have. As your muscle mass increases your body fat will decrease. The issue is that sometimes muscle builds faster than fat loss occurs. Give your body enough time to burn off fat so that the lean muscle can replace the fat. Since muscle is actually more compact than fat, it weighs slightly more. If you lost 2 pounds of fat this week and gained 2 pounds of muscle then the scale will actually go up.
Exercise challenges the body and results in micro-tears in muscle tissue. This muscle begins to rebuild during rest periods and usually takes between 4-8 weeks to start seeing significant results. It is a process that the body is designed to undertake and should never be rushed.
Taking 2-3 days off between each session is how the body recovers and rebuilds. If you target legs on Monday then don’t do legs again until Thursday or Friday. If you target arms on Tuesday then don’t train them again until Friday or Saturday. Maintain a routine that allows enough rest between each muscle group and remember to keep track of which days are for which muscle groups. Since it can take 8 weeks to really see true results in muscle growth a lot of people become frustrated and quit right before changes are about to occur. Never give up and never judge results solely on a scale.
A scale may seem like the only way to track progress but it can actually be very misleading. A scale is just not going to give you all the information that you need to determine whether or not your routine is working. Better ways to do this is to take weekly measurements and write them down in a logbook and to also take weekly progress photos.
Sodium:
Tracking calories, carbohydrates, sugar and fat is important to document what is working for you. The problem is that most people are not tracking their sodium intake. The recommended daily amount should be between 1,200 – 2,000mg. The body needs a proper balance of sodium to function but too much will begin to cause harm.
Sodium is vital for the body because it regulates body fluids, helps muscles contract, regulates blood pressure levels and transmits nerve impulses. Yet, too much sodium can cause fluid retention, causes high blood pressure and increases the risk of heart disease and cancer. This fluid retention will result in elevated numbers on the scale as well as bloating.
A general rule of thumb is that anything fresh coming from the produce section won’t have any sodium. The more fresh foods you incorporate into your diet the better you will feel and the less you will need to worry about sodium. Foods to be careful of include deli meats, frozen or canned goods, soups, and all processed foods. Make a habit of looking over nutrition labels and start keeping track of your sodium intake.
Sugar:
Is sugar intake part of your nutrient tracking? If the objective is to decrease fat and overall weight, then reducing sugar is a top priority. When sugar enters the body a signal is sent to release insulin. Insulin stabilizes blood sugar by storing excess glucose. Any unused glucose will then be converted into fat. The purer the sugary food or drink, the more rapid and aggressive the insulin release is. Over time, this results in insulin resistance which means you will no longer feel the effects of sugar and you will think that instead of being satisfied with one can of soda you will opt for the extra-large of three smaller cans.
Essentially, the regular consumption of sugar trains the brain to desire it more often. This disruption in the brain affects hormones and leads to mood swings, higher rates of depression and anxiety. It is a vicious circle because a depressed state can lead to overeating or indulging in high-calorie comfort foods. Since sugar is so deeply connected with body function you need to take control of your eating to regulate hormones and feel better. Be careful about slipping back into sugary foods since one cheat day can quickly lead to a cheat week.
When transitioning into a healthy lifestyle keep sugar between 20-40gm per day. Once you have hit your target weight you can move this to between 35-65gm per day. Try to balance your week so for example, if today your sugar intake was 60 grams make sure tomorrow stays around 20. It is very easy to underestimate sugar intake and even though fruit is a natural source of sugar, it is best to limit it when trying to lose weight. Opt for lower sugar fruits like berries, pears, apricots, kiwi, oranges and grapefruit. Remain focused on your goals for better health and respect the body’s balance by nourishing it in positive and productive ways.
Insomnia:
The average adult should get at least 7 hours of sleep a night. Sleep is especially important for athletes and anyone who exercises. The body repairs itself while resting by increasing blood flow and sending nutrients to regenerate and heal. Insomnia and lack of rest hinder muscles from properly healing which can cause injury and prevent proper muscle growth. If you simply do not allow the body to rest you will not see results in the gym.
Another issue is that a lack of sleep disrupts hormone levels, slows the metabolism, weakens immunity and causes poor balance. Disrupted hormones lead to excessive cravings for sugar, carbohydrates and unhealthy fats. Ways to improve sleep include; take melatonin or valerian, maintain regular sleeping schedule, do not take naps, aromatherapy, avoid stress before bed, listen to soothing music, calming breathing techniques, meditation or massage.
Calorie Tracking:
Tracking calories consumed during the day gives people a blueprint to use for losing weight. It shows how their diets can improve and which nutrients are lacking. However, another calorie count that is essential for getting into shape is calories burned. It is easy to overestimate calories burned during a workout and cardio equipment calorie counters are usually 20% inaccurate. That means if you look at the calorie counter on the Stairmaster and it says 150 calories lost then it is probably closer to 120. This may seem small but add that up over a week and it could be the difference between losing weight or not.
Investing in a heart rate monitor watch or strap will ensure you are successfully implementing your total fitness routine. There are a lot of heart rate monitors on the market and in various price ranges. You can get a very basic one for less than $25. Here are the most accurate ones.
Digestive Tract:
The digestive tract is responsible for breaking down food and allocating it for optimal use. The only way for the body to be successful at this is for the digestive tract to be in a healthy state. The reason for digestive system disruptions is vast. The most common are food allergies or food sensitivities and an improper diet. Other possibilities include diabetes, GERD, stomach acid imbalance or IBS.
The cells along the digestive tract communicate to tissue and influence hormone levels and metabolic rates. There are good bacteria located in the gut called microbiome that aid in digestion. An unhealthy gut microbiome leads to insulin resistance as it makes it difficult for cells to process glucose. If there are problems in the gut then the cells will not communicate and this will cause slow metabolism and improper energy storage.
The best ways to support the digestive system is to reduce sugar intake, eat fermented foods, consume fiber, take a probiotic, add collagen to your diet, stay hydrated and get enough sleep. If you believe it is more serious then get checked by a doctor. Being aware of total body health is powerful because it allows you to correct your actions and put your body in optimal condition.
Final Thoughts
There are many reasons this could be happening to you and it might be more than one issue. Try to narrow down some of the possibilities and make corrective actions to see if anything changes. Do not just abandon a fitness goal over some numbers on a scale that isn’t moving the way you want. The body is complex and intricate and has processes to follow. Optimize results by balancing the body and aiding it in these processes.
