How do you cope when the scale doesn’t move?

It’s good to set non-weight related goals as well. Weight loss is a slow process. And there will be good weeks and bad weeks which can get frustrating. But there are a lot of ways to measure progress.

Taking measurements is one good option. Gives you another perspective on how your efforts are changing your body.

Also, setting fitness goals. I run so I usually have either a time or pace goal I’m working toward which gives me another thing to focus on when the scale isn’t showing the results I’d like.

I’m going through this as well. I’m feeling frustrated about working hard, cutting calories but seeing little to no results.

I’m into my 4th month using MFP.

During the quarantine, seeing as how everything was closed, I could never get tempted about eating out. So it came much easier to do the right thing. But now they’ve opened up all restaurants in my town. So I’m having a hard time dealing with that. When you add the fact that i haven’t been losing as much as I used to it makes things even harder and I’m more tempted to give up.

What I’ve been doing every day, is recognizing that this was never meant to be easy. That many many days are going to be spent fighting with myself to not over eat and over drink. I just have to deal with it and remember that I didn’t come this far, only to come this far.

I sacrificed a lot over the past few months of doing this. I didn’t go to my friends Super Bowl party because I knew I wouldn’t be able to control myself. My boyfriend wanted to take me to Finland. I said no to that because I knew I wouldn’t keep track of calories. Some family members I haven’t seen in a while wanted to go have a night out at hard rock casino but I said no because I knew I would drink and eat too much. The list of sacrifices goes on. Lol. Anyway, all this to say that if I just gave in to temptations today, or gave up on myself, all of that would have been for nothing. The hard work would have been for nothing.

You just have to keep on keeping on, even when it’s hard. Maybe consider weighing yourself every other day, or once a week.

It helps me to always remember that weight loss is always going to occur when you're at a caloric deficit. There are obviously other factors that come into play, but I think it's important to constantly remind yourself that if you keep yourself at a deficit (even if it's just a small one), that eventually you will lose weight. Sometimes we hit a plateau for a week or so, but don't let that deter you, you still made progress!

Another thing to consider is that weight fluctuates a lot throughout the week due to a variety of factors. You might have elevated water retention due to excess sodium, maybe you weighed yourself one day in the morning and another day in the afternoon (morning weight is your 'true weight') or perhaps you gained muscle and lost fat?

Either way keep at it! Best wishes.

i always feel pumped when i get into an old t-shirt and i realise how loose it is on me. it’s a good reminder how far i’ve come and not to ever go back! 💪