Weight vs Body Composition
The number on the scale is the least useful measure of progress. Here's why, and what to pay attention to instead.
What the Scale Actually Measures
Your scale measures total body weight: muscle, fat, bone, water, organs, food in your digestive system — everything. It can't tell you what changed. A 1kg drop could be fat loss, dehydration, or just an empty stomach. A 1kg gain could be muscle growth, water retention, or last night's dinner.
What Moves the Scale (That Isn't Fat)
1-3kg
Water retention
Sodium, carbs, hydration, stress, and hormones all cause your body to hold or release water. This alone can swing the scale several kilos.
0.5-2kg
Food in transit
Food you've eaten but not yet digested has weight. A large meal can add 1-2kg that disappears within 24 hours.
0.5-2kg
Glycogen stores
Carbs are stored in muscles as glycogen, which binds water. Loading or depleting carbs can swing weight significantly.
Gradual
Muscle gain
If you're strength training, you can gain muscle while losing fat. The scale stays flat or rises while your body actually improves.
Real-World Scenarios
The "plateau" that isn't
You've been eating in a deficit and training consistently, but the scale hasn't moved in 3 weeks. Your waist is down 2cm and your clothes fit looser. You're losing fat and gaining muscle — the scale just can't tell the difference.
The crash diet "success"
You lost 4kg in a week on an extreme diet. Most of that is water and glycogen from carb depletion, some is muscle, and a small amount is fat. The weight comes back when you eat normally because the water and glycogen refill.
The "weight gain" from training
You started strength training and gained 2kg in two weeks. Your muscles are storing more glycogen (and water) and may be growing. Meanwhile you look leaner in photos. This is a sign of progress, not a setback.
What to Track Instead
Waist measurement
The most reliable single number for tracking fat loss. If your waist is shrinking, you're losing fat — regardless of what the scale says.
Progress photos
Visual changes are obvious when conditions are consistent. You'll see changes that no number can capture.
How clothes fit
A practical daily indicator. If your jeans are getting looser, your body composition is improving.
Weekly weight average
If you do weigh yourself, average 7 daily readings to smooth out fluctuations. Compare weekly averages, not individual days.
The Scale Is Fine If
You use weekly averages instead of single readings. You track it alongside measurements and photos. You understand it will fluctuate and don't react to daily swings.
The Scale Hurts If
It's your only metric and a bad number ruins your day. You weigh yourself after meals or workouts and panic. You adjust your diet based on a single reading instead of a trend.
The Real Goal
You want to lose fat, not weight. You want to build muscle, not avoid gaining kilos. Focus on body composition — how much of you is muscle vs fat — and the scale becomes just one data point among many.