What do you do when the scale hasn’t moved?

How frustrating to be on a diet and the scale doesn’t move.  On X a man was lamenting how he had been on a very restrictive diet for a week and the scale hadn't changed.  Many people give up at this point and go off the diet.  But are positive things happening to your body even though the scale hasn’t budged?

Beyond the Scale lists 6 ways you can know your diet is working even if the scale hasn’t moved.  Your diet and new exercise habits are working even if the scale doesn’t show it. 

Better Health Markers

Even though the scale hasn’t changed, your blood pressure may be lower, your lipid levels like cholesterol may be lower, and blood sugar levels may be lower. 

More Energy

Better eating and more exercise can lead to increased energy levels.  And exercising burns up calories and leads to higher energy levels.

Improved Digestion

Eating better, including eating more fruits, vegetables and whole grains adds fiber to one’s day leads to a more diverse gut microbiome and results in better gut health.  Cutting back on late night snacks can also lead to better digestive health.

Improved Sleep

Eating breakfast, eating regular meals and skipping late night snacking can lead to better sleep.  As Mayo Clinic notes, avoiding heavy meals close to bedtime can lead to discomfort and waking up.  Adding more exercise will also help sleep and spending time in the sunshine every day can help promote better sleep.

Better Fitness

Exercising may not move the scale right away, but it can build muscle, improve endurance and flexibility.  Your heart is a muscle, and aerobic exercise also exercises your heart, improving cardiovascular fitness.  As you become fitter, you have more energy throughout the day.

Greater Resilience

Eating better and exercising is good for your mental health, which can help you with the stresses of everyday life.  


      Conclusion: Embrace the Non-Scale Victories

When the numbers on the scale refuse to budge, it is easy to feel disheartened and lose motivation.  However, true progress often transcends mere digits.  Your body is undergoing positive transformations that the scale might not capture.  Improved health markers, increased energy, enhanced digestion, better sleep, elevated fitness, and greater resilience are all testament to the fact that your efforts are not in vain.  Remember, the journey to a healthier you is multifaceted and rich with milestones beyond the scale.  Stay committed, celebrate these non-scale victories, and trust in the process.  Your dedication will pay off in ways that are both seen and felt, even if the scale takes its time to reflect it. 

Sources:  Beyond the Scale , gut health , Mayo Clinic   Images:   weight loss plateau , Don’t quit

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