The weight loss equation "burn more calories than you take in", sounds simple enough doesn’t it?  This is not a new concept to most people who have tried to lose weight before. However, weight loss is not a biological process that can be easily turned on or off but works as a ‘state’ of overall negative energy balance.

It’s frustrating when we feel we’ve ticked the boxes of consistency with our meal plan and exercise, but the scales don’t agree.  You’re doing everything right, but you’re not losing weight?  So what should you do when the scales don’t match up with the expected loss?

Let's start by saying when you get on the scales, it is measuring your weight at that point in time.  Weight loss can fluctuate daily or weekly – this is normal. Obviously, scales are the easiest way of measuring weight loss, but there are reasons why you might be seeing weight fluctuations. Just because there is a weight increase, this doesn’t necessarily mean a body fat increase! In the clinic, we take a close look when weight loss over a three week period is less than 1% of the commencement weight. For example, if your weight is 100kgs and you have not lost 1kg in the latest three weeks then we need to run through a checklist.

Here are some factors that affect weekly weight loss.

Look at Your Food & Drink

Is it water weight? Have you had more water than you usually do? Weight is sensitive to fluid intake so increased intake will result in short term weight increases.

Is it food weight? Did you eat a larger volume of food last night? You’ll weigh more if you have a large amount of undigested food on board.

Is it salt weight? Have you had more salt than usual? Eaten a takeaway, processed or restaurant meal? Any appreciable increase in your dietary sodium has the potential to lead to temporary water retention that resolves quickly when salt intake is reduced again.

Is it carb weight? Are you on a low carb diet and had a higher carb intake than usual? We store carbohydrate as glycogen in our muscles and our liver. For every gram of carbs we store about 3 grams of water. Returning to your lower carb plan will reverse this.

Is it unidentified weight? Sometimes we know we’re off track but sometimes we don’t due to our nutrition knowledge. Low carb, fat-free, paleo, intermittent fasting and “clean” eating will not guarantee weight loss without a calorie deficit.

Is it underreported weight? Are you really counting everything you’re eating? Sometimes we can discount the little things that happen outside of mealtime or simply aren’t on the plate. It’s so easy to have a bite of this or that, to finish off what the kids haven’t eaten or to pick at something that’s leftover in the fridge. All of this adds up over the week and climbs into the calorie deficit you’re seeking.

Is it miscalculated weight? Did you start your healthy eating plan using kitchen scales or measuring cups and spoons? If this has lapsed and you’re eyeballing, this can be a source of calorie creep.

Look at Your Lifestyle

Is it reward weight? Have you loosened the reins because you’ve been doing well? Sometimes when we lose weight we relax a bit and follow up with an “I’ve got this approach” that leads to eating more freely. Are you exercising and telling yourself you can eat as a reward because you’ve worked out?

Is it weekend weight? Are you on track and in routine during the week and then getting to the weekend and allowing yourself cheat days or meals? Giving permission to revert to eating higher energy foods on the weekend as a reward for being on track during the week may enable you to maintain weight but it’s unlikely to lead to the weight loss.

Is it poop weight? Are you constipated? If things aren’t moving through as well as they normally do, you will have more poop on board and will weigh heavier until it’s cleared.

Look at Your Body Composition

Is it muscle weight? Many people think when they aren’t losing weight, it’s due to muscle gain. Muscle does weigh more than fat but this process is slow. Changes in body composition are measured over months not hours or days so rapid weight increases aren’t likely to be attributed to by increased lean tissue.

Is it a “daily” weight? Becoming disheartened in response to daily weight fluctuations doesn’t make sense. These changes are likely to be related to time of day, changes in the amount of fluid or food, changes in dietary composition, weighing nude versus clothed or changes in bowel regularity.

Look at Your Goals

Is it an inaccurate weight? If you are inconsistent with the time of day and weighing conditions you’re most probably also tracking daily fluctuations.

Is this a dream weight? Is your weight loss expectation realistic? You might be dreaming of a larger loss than the energy deficit your meal plan and exercise creates for you.

Is it restricted weight? Are you creating an energy deficit consistently? If being super restrictive on some of the days of the week is leading to blowouts on the other days of the week, it’s unlikely a net energy deficit will be achieved.

Is it underestimated weight? Are you underestimating the amount of food you’re eating? Are you having two serves but believe you’re having one? If you are underestimating the serves of the food you’re eating, you’ll be eroding the calorie deficit you’re looking to achieve.

What should I do?

It’s important to go back and check the basics required for weight loss. So let’s go to the tool kit of resources to double check that there’s nothing going amiss there.

• Dust off the food diary or reengage with your electronic diary.  Research says if people record their intake, they lose twice as much weight as people who don’t.  It’s an easy way of checking are you doing what you think you’re doing.  As dietitians, we do understand that this may be a cumbersome activity, however, it might just be enough to help you identify where the problem is.
• Charge up that activity tracker and start wearing it again.  Check how many steps you are actually doing.  The minimum recommended daily step target is 10000 steps per day.
• Has the water bottle been put away meaning that you aren’t actually drinking much anymore?  Fill it up and start sipping through the day – before you know it, you’re on your way to drinking 2 litres again.

Here are 5 quick tips to keep you focused…

1. Temporary changes in fluid intake and dietary composition can impact weight rapidly and be reversed quickly once normal intake is resumed. This is not fat gain.
2. Weigh daily if it helps but assess your progress based on weekly averages and trends over time.
3. Be realistic about your weekly weight loss expectations.
4. Practise sustainable approaches to eating and exercise.
5. Track intake accurately.
6. Be consistent.