Why the scales aren’t budging - but your body is changing

Why the scales aren’t budging - but your body is changing

A common question that is often asked is what is happening if you are following a health living plan but the scales aren't moving.

So what's going on? You’ve committed to making changes, started eating better, moving your body, prioritising your wellbeing… and in your first week, you lose 1.1kg. You feel excited, proud, motivated.

Then week two hits—and suddenly, the scale goes up 200g. 😩
You haven’t changed a thing. You’re still doing everything right. So what gives?

You’re not alone—and more importantly, this is normal. In fact, it’s often a sign that your body is responding in the right way.

Let’s unpack why the scale isn’t the only measure (or even the best one) when it comes to weight loss—especially during and after menopause.

Why the Scale Isn’t Always Telling the Full Truth

Our weight can fluctuate daily based on:

  • Water retention (due to hormones, salty food, exercise, or stress)

  • Inflammation levels

  • Constipation or digestion

  • Glycogen storage (especially after higher-carb meals)

  • The time of day or even how hydrated we are

None of these things reflect fat gain. You would need to consume over 4,000 extra calories above maintenance to gain even 0.5kg of fat.

So if your scale is showing a small increase—even when you’re doing everything “right”—it’s likely fluid, not fat.

What Does Matter: Measurements, Mood, and Energy

We often see this inside the Zing Wellbeing community—women feeling defeated by the number on the scales, only to realise they’ve dropped centimetres off their waist, hips, thighs and arms.

Here’s what one of our qualified Zing nutritionists, Meelissa Larkings, had to say when a member raised this concern:

“This is an awesome sign that your body composition is shifting—less inflammation and fat mass, more muscle tone or fluid balance. Even if the scale isn’t changing much, the cm’s are something that we look for clinically and are more relevant to us, as it tells us your body is getting into a better shape and mobilising nasty visceral fat, which is not great for your heart.”

This is the kind of fat loss that matters most: reducing visceral fat around your organs, decreasing inflammation, and improving your metabolic health.

Muscle vs Fat: The Volume Matters

Another reason the scale may not budge while your body transforms?

Muscle weighs more than fat by volume.
If you’re incorporating strength training, eating enough protein, and supporting your metabolism, you may be building lean muscle while losing fat.

That means your body might be leaner and tighter, even if the number stays the same.

What else could be going on?

Our nutritionist, Melissa Larkings, also explained that other factors can slow the scale’s response, even when your body is changing:

“My guess is that you may be building lean muscle which weighs more than fat by volume. However, it could also be that your body is holding onto excess weight due to sluggish detoxification. We can kick start that with medicinal herbs like St Mary’s Thistle, dandelion, globe artichoke, and schisandra; including more greens in your diet and making sure you are drinking plenty of water.”

This is particularly relevant in menopause, when your liver and gut may need more support to process excess hormones and shift stored fat.

Stress, Sleep & Hormones: The Silent Saboteurs

We can’t ignore the role of chronic stress and poor sleep—two major roadblocks to weight loss, especially for women over 40.

“Stress is also a major factor with weight loss in us gals,” our nutritionist adds. “So making sure you are managing this as best you can and getting plenty of sleep may also help your body feel safe enough to shift into the next gear.”

When your body is stressed, it produces more cortisol, a hormone that not only encourages fat storage (particularly around the tummy), but also increases cravings, water retention, and can stall fat loss altogether.

Real Signs of Progress (That Have Nothing to Do with the Scale)

If the scales have you feeling frustrated, ask yourself:

  • Are your clothes fitting better?

  • Are you sleeping more soundly?

  • Are you feeling more energised during the day?

  • Is your digestion improving?

  • Are your moods more balanced?

  • Are you moving more easily or getting stronger?

These are all signs your body is thriving, regardless of what the scales say.

At Zing Wellbeing, we don’t believe in obsessing over numbers. We believe in empowering women with the tools to feel strong, energised, and well, especially during and after menopause.

So if your weight is fluctuating, know this: your body is not broken. You’re not doing anything wrong. You’re likely making more progress than you realise.

Stay consistent, be kind to yourself, and remember that the scale is just one tiny piece of a much bigger picture.

Want support that goes deeper than the scales?

Join the Zing Wellbeing membership and gain access to:

  • Science-backed meal plans designed for women 40+

  • Gut and hormone support programs

  • Gentle strength training and movement challenges

  • A supportive, expert-led community of women just like you

Check out the Zing Wellbeing program here

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