What to Do When the Scales Aren’t Moving

Are you frustrated with your weight loss efforts? Here are top tips on what to do when the weighing scales aren't moving

weight loss scales

Are you watching what you eat, exercising regularly, and not seeing the results you want on the weighing scales? Don’t despair! There are a few things you can do to give yourself a boost. Read on for our top tips on what to do when the weighing scales aren’t moving.

Don’t freak out! Just because the numbers on the scale aren’t moving doesn’t mean you’re not making progress.

It can be discouraging when you’re trying to work on changing your body, but the numbers on the scale don’t seem to shift. However, it’s important to remember that if you’re regularly engaging in exercise and sticking to a healthy diet, then progress is being made — even if it’s not reflected by the scale.

To gauge your success, use other tools such as measuring how much energy you have while going about your daily activities or tracking how your clothes fit from week to week. Set smaller goals for yourself, like exercising for 30 minutes, three times a week and taking the stairs instead of the elevator when available.

These micro achievements will help motivate you further, regardless of what the scale reads.

Get professional help

Many people choose to seek professional help when it comes to losing weight.


During your weight loss journey, it is essential to consult with a doctor or healthcare professional to ensure the best health outcomes. Depending on your overall health, dietary, and exercise habits, they can assess if you are at risk of any medical conditions and provide advice tailored to achieve your desired results safely and effectively.

Medication might also be suggested, and it can be an effective supplement in your weight loss journey, although it should not be the sole means of doing so. Medications for weight loss usually work best when combined with a healthy diet and regular physical activity, as these drug treatments have been designed to work in conjunction with these lifestyle changes.

Weight loss surgery can also be a viable option for those whose weight has not responded to other treatments such as diet and exercise. Weight loss surgery, also known as bariatric surgery, allows you to feel fuller and faster and eat less food than before. From weight loss with gastric banding through to gastric sleeves, there is a wide range of surgical options.

To be eligible for weight loss surgery, patients must meet certain criteria, including weight-to-height ratio, body mass index (BMI) levels, and other medical parameters.


In your weight loss journey. professional help can include consulting a dietitian or nutritionist, who can provide personalized meal plans and give advice on how to make healthier food choices.

Personal trainer

A personal trainer can help develop a customized exercise plan that is tailored to your weight loss goals and abilities, helping you maximize results in the most efficient manner.


Seeking individual counseling or group therapy may be beneficial for those struggling with emotional eating or body image issues.

Whichever option you decide to pursue, it is important to find a qualified professional whom you feel comfortable with in order to get the most out of the experience.

Take a look at your diet and make sure you’re eating enough calories to fuel your body

It’s important to periodically take a look at what we’re eating and make sure we’re getting the right amount of calories. Eating too few or too many can both lead to health problems.

Generally, it’s recommended to eat about 2000-2500 calories a day for weight stability. However, this number can vary depending on factors such as age, sex, and activity level. To lose weight, you need to consume fewer calories than your body needs, putting you into a deficit.

Get enough rest

Getting enough sleep is essential for losing weight because it helps regulate the hormones that control hunger. When you don’t get enough sleep, your body produces an increased amount of ghrelin, a hormone responsible for stimulating feelings of hunger. At the same time, it produces less leptin, a hormone responsible for suppressing feelings of hunger. This hormonal imbalance can lead to overeating, which can prevent weight loss.

Additionally, lack of sleep affects your energy levels and motivation, so you may not be as active or motivated to make healthier food choices throughout the day. Getting adequate sleep every night is important for both your physical and mental wellbeing, as well as for achieving your weight loss goals.

Check in with yourself emotionally

Taking the time to check in with yourself emotionally when you’re on a weight-loss journey can be one of the best investments of your time. It’s important to clearly understand any stressors or anxieties that may be impacting you and your efforts, as these factors can really prevent progress.

Being aware of how you’re feeling is an important part of discovering where and how to make adjustments for maximum success along the way. Acknowledge what it is that might be keeping you from achieving your goals, and then dedicate time to actively and positively exploring solutions until you are back on track.

Practice mindful eating

Mindful eating is the practice of cultivating awareness and presence during a meal. By connecting to your body’s hunger cues, honoring your fullness, and focusing on the experience of eating, you can create a healthier relationship with food.

Practicing mindful eating involves being aware of why you are eating, and slowly chewing and tasting each bite. It also involves being present in the moment while you eat—turning away from distractions such as your phone or television, paying attention to how the food tastes and smells, and listening to internal signals of hunger and fullness throughout the meal.

Mindful eating helps improve digestion and reduce the stress associated with unhealthy eating habits, allowing for a more enjoyable experience with food.

Up your exercise routine — sometimes, we need to challenge our bodies more to see results

Working out is an important part of staying healthy and fit, but it’s also easy to get stuck in a rut doing the same routine every day. To achieve better results, leverage the power of yoga or high-intensity interval training (HIIT).

Yoga has fantastic benefits like improved mobility and flexibility, while HIIT focuses on short burst exercises that help burn lots of calories with the minimal time commitment.

Adding either one to your regular workout routine could be the needed jolt to keep your body challenged and continue to show functional changes at maximum efficiency. Plus, it makes for a fun change of pace and will definitely keep you motivated.

Be patient — it takes time for our bodies to adjust and start seeing results

We are all guilty of becoming impatient when we feel like our fitness goals aren’t being met as quickly as we’d like. The truth is that transforming your body takes time and dedication and, without both, it’s almost impossible to make the changes you desire.

Results take patience; stay the course, trust in your efforts, and don’t give up! With consistent practice and mental willpower, incredible results will be revealed soon enough; you just have to remind yourself how worth it this journey will be.

Our key reminders

Weight loss is a journey, and there will be ups and downs. Just because the numbers on the scale might not be moving as fast as you’d like doesn’t mean you’re not making progress.

It’s important to check in with yourself emotionally and make sure you’re staying positive through this process. If you find yourself getting down, remember why you started this journey in the first place, and don’t give up! Keep going, and eventually, you’ll start seeing results.

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