Stuck scales, how to read what your body is telling you before you change anything

A number on the scales is a blend

Your weight on any morning mixes fat, muscle, water and whatever is still in your digestive system. Salt, a heavy training week, hormones and a late meal can all hide real progress for days. Weigh at the same time, on the same day each week, and look at the trend across 4 weeks rather than a single reading.

3 signs that you are still moving forward

• Your belt or jeans feel looser even though the number is the same.
• You are walking further or climbing stairs more easily.
• You feel less need for something sweet mid-afternoon.

If 2 of these are true, you may simply be changing shape. Building muscle while losing fat can leave the scales flat for a while, as our page on the part muscle plays in changing shape explains.

3 signs that something has crept back

• Portions have grown slowly since the first enthusiastic weeks.
• Weekends have become 3 days long.
• Drinks, milky coffees and juices are back in the day.

This is normal and fixable. The NHS sets out practical tips to help you lose weight, including a steady target of 0.5 to 1kg, about 1 to 2lb, a week. A slower pace after the first few months is expected.

Pick 1 change, give it 3 weeks

Changing 5 things at once makes it impossible to know what worked. Choose one of these and give it 3 full weeks.

• Serve your evening meal on a smaller plate and fill half of it with vegetables.
• Add protein to the meal that has least of it, often breakfast. Our page on how much protein you need in a day gives simple figures.
• Swap 1 drink a day for water.
• Add a brisk walk along a route you enjoy, Springhead Park or the Hessle foreshore if you are local.

The British Dietetic Association has a clear fact sheet on weight loss and the habits that support it if you want to read further.

What to avoid

Do not cut a whole food group or drop your intake sharply. Very low intakes tend to cost muscle and energy, and they rarely last. If your weight has not changed at all for 2 months despite steady habits, it is worth reading our guide to keeping weight off once you have lost it, because you may already be at a level your body can hold.

A scan that looks beyond the scales

At Willerby Nutrition the free assessment includes a scan that measures muscle, fat and water, which helps when the scales alone are confusing. It is a good place to start a calmer review of your routine.

This article is general information and does not replace advice from your GP or another health professional.