Why the Scale Lies: Understanding Body Recomposition

Many people, in their efforts to lose weight, rely solely on the number on the scale. But it's important to understand that body weight doesn't always reflect what’s truly happening inside the body. This is often due to the process of body recomposition — where a person simultaneously builds muscle and loses fat. As a result, the scale might not move much, or it might even rise slightly, even though the person’s physique is becoming more toned and clothing fits more loosely. This is especially common among those new to strength training. Weight Loss Comes in Waves Weight loss is not a linear process. Instead, it tends to be wave-like, with regular fluctuations. These can occur for various reasons: an increase in glycogen stores, water retention — especially if the diet is high in sodium — or from taking supplements such as creatine. Hormonal changes throughout the menstrual cycle can also cause short-term weight swings in women.