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Updated: May 8, 2020

Have you been spending hours and hours at the gym while also being on a strict, healthy diet, but when stepping on the scale you surprisingly see a higher number?? Don’t be disappointed! Many people have gained weight while working out and eating healthy. There are lots of factors to take into consideration when you are about to start a weight loss journey so you do not let yourself be discouraged after one setback. Here are some of the obstacles we might face in our journey.

High-Calorie Diets

Caloric deficit! For me... and science, caloric deficit is the number one factor for someone's inability to lose weight. If you simply eat more calories than you burn you won't lose any weight, not even in 100 years. I know it's difficult to count each calorie you eat but if you try and count your calories once a week in order to check in on how much you eat and drink, it would be really helpful on your progress. However, a common mistake many people make, is that they cut off too many calories from the beginning of their diet and after the first weight loss phase they do not have any room left for adjustments, it is not sustainable or healthy. Fewer processed foods and more whole foods would be a side booster on the weight loss process.

Water Retention

At your very first exercising months, your body naturally goes through some changes. For example, after a workout. human body gets inflammations or small tears in the muscle fibers as muscle mass is build. Having said that, the body by itself responds to this by temporarily retaining water. In order to cope with that, rest, sleep, follow a proper nutrition plan and have plenty of water. Did you know that you should be drinking half your body weight in ounces of water ???

Glycogen Conversion

Human body provides energy to the muscles by using glycogen, or sugar, into glucose.

Once exercise commences, the body stores more glycogen in order to have energy for the next activities. Then glycogen binds with water and fuels the muscles. After exercise becomes a daily habit, muscles will need less glycogen to maintain energy, though muscles will retain less water and that 'extra' weight will be lost.


Patience: Weight loss is not a quick process nor is weight gain. Trainers and diets that are claiming immediate results... well they are lying—no matter how much work you put in, the process is slow but 100% worth it. Human bodies are like machines and when you introduce new exercise or diet, time is needed in order to make the necessary adjustments. And as every person is different, it can take from weeks to even months for the body to respond. Patience and consistency are keys.

Muscle Gains

While exercising and following a proper diet plan, it is absolutely normal to gain some muscle mass. Muscle mass weighs more than fat mass, therefore you will be noticing a slight increase on your scale. BUT, you will see the difference in your clothes, which may feel looser as well as in the mirror, where your body will look thinner and toned. These are good news for us!!

In absolute honesty, I have been a fitness coach for 5 years now and I cannot remember myself using a scale. I know my weight is good when I feel strong and healthy.

Do not get discouraged by what the number on the scale says. The key is in making your progress, slowly, steady and PERMANENT

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