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
Popular Podcasts
Fudd Around And Find Out
UConn basketball star Azzi Fudd brings her championship swag to iHeart Women’s Sports with Fudd Around and Find Out, a weekly podcast that takes fans along for the ride as Azzi spends her final year of college trying to reclaim the National Championship and prepare to be a first round WNBA draft pick. Ever wonder what it’s like to be a world-class athlete in the public spotlight while still managing schoolwork, friendships and family time? It’s time to Fudd Around and Find Out!
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
The Breakfast Club
The World's Most Dangerous Morning Show, The Breakfast Club, With DJ Envy, Jess Hilarious, And Charlamagne Tha God!