You wouldn’t believe how many conversations I’ve had that start the same way.
“Ryan, I’ve done everything right… but the scales have gone UP.”
Loads of times over the years.
Same stress.
Same doubt.
Even had someone nearly pack it all in over half a kilo.
It’s always the scales.
That number.
That bloody number.
And I get it.
I’ve been there myself.
Back when I was cutting a few months back, I was bang on.
Calories were tight, training was hard, no booze, steps were high.
Felt lean.
Slept fine.
Nailed the week.
Then I weighed in Monday morning… and I was up 1.2kg.
Honestly, nearly launched the scales out the window.
It made zero sense.
Until I realised something.
That weight?
Wasn’t fat.
It was water.
Food volume.
Sodium.
Stress.
Poor sleep.
Basically, just normal human stuff.
But here’s where most people go wrong.
They take that number at face value.
Panic.
Think it’s not working.
Then change the plan.
Or worse … quit.
And that’s the real damage the scales do.
You don’t need a new plan.
You need to stick to the one that was already working, even when it feels like it’s not.
Because fat loss is never a straight line.
I can think of one of our members recently, who lost 9lb in six weeks.
But Week 3?
She went up.
Weighed heavier than when she started.
She messaged me saying, “I’m gutted. I’ve done everything right and I’ve GAINED.”
Told her: “Ignore it. Keep going.”
By Week 6 she looked like a different person.
That’s the woosh effect.
The body’s weird way of messing with your head before it gives you what you want.
You lose fat… but the body holds onto water.
It’s like it’s double-checking you really mean it.
Then suddenly, it lets go.
You look leaner overnight.
Boom … 3lb gone.
Clothes looser.
Face tighter.
But that only happens if you don’t mess about and change tactics every five minutes.
So, if you’re stressing about the scales, here’s what you need to remember.
- Weight fluctuates every day, it’s normal
Carbs, salt, sleep, stress, hormones, food still digesting, all affect the number.
You could gain 2lb from drinking two litres of water. Doesn’t mean you got fat.
- Look at weekly averages, not daily numbers
If your Monday weigh-ins look like this:
Week 1: 78.5kg
Week 2: 78.3kg
Week 3: 78.6kg
Week 4: 77.9kg
That’s progress. That’s real.
The day-to-day stuff is just noise.
- Use better tracking tools.
Progress photos (every 2 weeks, same clothes, same lighting)
Waist measurements (below the belly button so you get the same measurement each time).
How your jeans fit.
Strength in the gym.
Daily energy and hunger levels.
These tell the truth.
The scales?
They only tell part of the story, and even then, they lie.
If you’ve ever stepped on the scales after a heavy leg day and gone up, yep, that’s inflammation.
You’re not fatter, you’re just sore.
Same with a weekend meal out, salty food = more water retention = bump on Monday.
But not all that is fat.
So next time the scales go up, ask yourself.
Did I stick to my plan this week?
If the answer’s yes, trust it.
Because if you change the plan every time the scale messes with your head… you’ll never get anywhere.
The people who get results?
They keep going when the scale says don’t.
Bottom line?
Stop giving that number so much power.
Your body isn’t Amazon Prime, it doesn’t deliver overnight.
Stick with the boring stuff.
Eat your meals.
Track your food.
Lift the weights.
Get your steps.
Do it for weeks, not days.
That’s how you actually change your body, and your life.
-Ryan