If you’ve ever felt like you’re doing all the right things—tracking your food, hitting your workouts, drinking your water—but the scale still keeps bouncing around like a toddler on a sugar rush... this episode is for you. Today, I break down one of the most common and confusing frustrations people face when trying to lose fat: why the scale goes up and down even when you’re sticking to the plan. More importantly, you’ll learn what those shifts actually mean, how to tell if you’re truly making progress, and how to focus on what really matters. Spoiler alert: it’s not the number you saw this morning.
What You’ll Learn in This Episode
- Why your weight can fluctuate even when you’re doing “everything right”
- The top reasons the scale spikes overnight (and why you shouldn’t worry about it)
- What you should be tracking instead of daily scale weight
- How to know if you’re actually in a calorie deficit
- Why obsessing over one weigh-in can sabotage long-term progress
Key Takeaways
- Scale fluctuations are normal. Things like salt, carbs, workouts, stress, sleep, hormones, digestion, and even clothing can all influence what you see on the scale—none of which mean you’ve gained fat.
- Look for trends, not moments. One weigh-in doesn’t mean anything on its own. Zoom out and look at the average over time.
- Progress isn’t always visible on the scale. Fat loss can be happening even if the number doesn’t drop. The scale isn’t the only marker of success.
- Maintenance calories matter. If the trend isn’t going down, it might not be a motivation issue—it might be that you’re simply not in a deficit.
- More consistency > more restriction. Most people don’t need to cut harder—they need to stay consistent longer.
So, the next time the scale throws you a curveball, don’t panic. Don’t slash your calories. Don’t throw in the towel. Remind yourself that your body is doing exactly what it’s supposed to do—and you’re still in control. Keep showing up, collect the data, watch the trends, and trust the process. And hey—if you’ve got a fat loss or nutrition question you want answered on the show, head over to hamiltonfit.com/ask and send it my way. I’d love to tackle it in a future episode.
Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask
Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG
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