(And Why That’s Not a Bad Thing)
We’re wrapping up week two of our 6-week challenge, and many of you are doing the work: showing up, training with purpose, eating better, drinking water, and making real changes.
And yet… the scale isn’t budging. Or worse, it’s gone up a pound or two. 😤
First: This is common. Expected, even. And it’s not a sign of failure.
Let’s break down what’s really going on under the hood — and why trusting the process is more important than obsessing over a number.
1. You’re inflamed — in a good way.
When you increase training intensity (especially strength training), you create micro-tears in your muscle fibers. Your body responds by sending fluid to the area to repair and rebuild.
This inflammation isn’t a bad thing — it’s a normal part of recovery and muscle growth.
What does this mean for the scale?
Your muscles are holding water as part of the repair process. That can add a pound or two, especially if your soreness is high right now. But this is a sign you’re building lean muscle and getting stronger — not gaining fat.
2. You’re holding onto water.
Changes in exercise, sleep, sodium, carbohydrate intake, and stress can all lead to temporary water retention.
For example:
- Increased carbs = increased water weight. Every gram of stored carbohydrate (glycogen) holds about 3-4 grams of water. So if you’ve been eating more balanced meals or have reintroduced healthy carbs, your body is holding water — not fat.
- Improved hydration = more fluid circulating. This isn’t a bad thing! But if you used to be chronically underhydrated, just drinking more water can shift your scale weight as your body adjusts.
3. Hormones are playing their part.
For women especially, hormone fluctuations throughout the menstrual cycle impact weight. In the luteal phase (after ovulation and before your period), your body naturally retains more water. You might feel puffier, bloated, and heavier — even when you’re doing everything right.
Bottom line?
Your hormone cycle can easily swing scale weight by 2–5 pounds. It’s frustrating, but normal. Don’t let it derail your momentum.
4. You’re building lean muscle (and that’s a good thing).
Muscle is denser than fat. If you’ve cleaned up your nutrition, increased protein, and been strength training consistently, you’re likely trading fat for lean tissue. This can cause a “body recomposition” — losing inches, gaining strength, and seeing real change without the scale moving.
If your clothes are fitting better or your InBody scan is improving, that’s real progress. The scale just doesn’t tell the whole story.
5. Your digestion, fiber intake, and food volume have changed.
When people clean up their nutrition, they often:
- Eat more veggies and protein, which sit longer in the gut
- Add more fiber, which slows digestion
- Eat larger meals than before (even if total calories are lower)
This can temporarily cause the scale to read higher due to food volume or changes in digestion. Again — this is not fat gain. It’s your body adapting to new habits.
So what should you focus on instead?
Instead of chasing a single number, track your progress in multiple ways:
✅ How your clothes fit
✅ How your energy and mood feel
✅ Your workout performance
✅ Your body composition (InBody scan, progress photos, or how you feel physically)
✅ Consistency with habits — especially protein, water, movement, and sleep
Final Thought: Your Body Isn’t a Math Problem
It’s not as simple as “eat less, weigh less.” Your metabolism, hormones, stress levels, and training all interact in complex ways.
So if the scale is holding steady, don’t quit. Stay the course. The most dramatic progress often happens after the frustrating plateau.
Week 2 is when a lot of people give up. Don’t be one of them.
Trust your body. Trust the process. And most importantly — keep showing up.
Want to dive deeper into your own trends? Share your concerns with your coach. You’re never alone in this.