Great advice. The first two months of my deficit and weight lifting, the scale didn't change much, by the 3rd month though it was trending down drastically. The key is stick to your program!

I cried this morning because of the scale, thank you for this! your so right. my body is changing, I feel stronger and that is the goal. I am on week 4 and only down a pound but lost 4 inches off my belly. I am about to put my scale in the closet lol.

Been training and dieting properly for 7 weeks. 100% clean diet, fasted cardio AM + weights and light cardio PM x 6 days per week. Started at 209 and still around 206-209 depending on the day. But I’m down 8 inches on my waist

This is what’s happening to me. The scale is going down a little bit but there is a big difference in the way I look, the way I feel and my body shape.

I didn't know it could take 4-6 weeks 😳 very good to know, thanks!

Eric this was such an encouragement to me. I’ve been weight training hard for a month and my weight is going down painfully slowly. I’ve been alternate day fasting and eating super healthy almost no processed foods! It’s so disheartening trying so hard and looking different with bagging clothes and LITTLE scale change! Thank you!!

Thank you so much for this video! For 6 weeks as a beginner weight lifting I did not see my weight go down. I was so disheartened as I was also doing lots of steps. I watched your other video on working out your calories and reduced my calories as well as increased my steps. I’ve now lost 5lbs! It’s such a relief to finally see that number go down. Thank you for this information!

This makes so much sense and to why I look and feel different my the scale isn’t moving. Thank you so much! You have literally changed my life. I’ve been binge watching your KZfaq videos and listening to your podcast and learning about nutrition and how the body works and how fitness works and how food works in your body and I’ve learned so much from you and I’m almost down 30 pounds thank you so much again! Keep doing this because I know you’re helping so many people they just simply don’t know about how this stuff works

I know it’s a year later but you just saved me from giving up. I was so discouraged

Thanks for this..I just hit a plateau and was getting frustrated why weight isn't going down further. Strength training the whole body now explains it.

This is great advice! As a 50 year old female who is currently living it, I was never over weight but I gained 30 pounds over the last few years. I completely changed my diet and hit the gym but I have only seen a 3 lb loss in the first 4 weeks. I am thankful I took my measurements because that’s where I really have seen some big changes! I really needed to hear this today so thank you!!!

Been doing boxing classes and extra cardio for 3 months I have gained 5 pounds but lost 12 inches off my waist. I’ve fit into clothes that I didn’t before. And my face is also slimmer.

Omg thank you for this video. I was close to quitting today because my weight not changing

Thank you Eric for being more aggressive at the end because sometimes that's what I need to hear to get out of head and just to stop looking at the scale as my only progress

Thank you for this video! I'm 50 and want to lose 40 more lbs. I have been super consistent tracking and daily workouts since March 1 and the scale is stuck on a number. I do feel stronger and my clothes are fitting better. I know something is happening but that scale won't budge. This is just the video I needed to listen to. Thanks! I've subscribed 😊

Love this video, Eric. Last 2 weeks the scale has been the same or down less than .5 lb loss. It's annoying since I've been giving my calorie deficit 100% commitment.

I put my scale away😌

Crazy I just had this exact thought this morning ! Right on time , thank you !

Videos like this really helps with my patience. I'm attempting a body recomp and need this type videos to keep me consistent and patient in my journey. Thank you for this.

I did 8 weeks training and clothes dropped, then done 8 week of 700 calories a day deficit, lost 16 pounds in the 8 week and kept muscle

OMGooooooodness!! TY you for sharing. I was so frustrated. I will keep going. Love your videos, teachings, messages. Love love love

The first 4 weeks of my calorie deficit and working out went great. I lost 6 lbs and was so pumped. Now, I'm on week 6 and only lost .6 lbs. It discouraged me so much because for the first time in my life I've been consistent. Have kept my diet in check and have been working out (cardio and strength training). I thought I was doing something wrong. But was so confused at the same time because my clothes are so much more looser than before. I will keep it up and not quit. I'm looking forward to see more changes.

Love this guy!!!! Just what I needed to hear. I first started lifting weights for a month I haven’t had much change in the scale but my clothes feel better. I had to Google it because I felt like quitting the weights. I’m eating in a caloric deficit and weight lifting 3x a week plus steps daily. 🎉However this!!!!! Made me happy! Thank you again and again!!! I seriously was freaked out!!!! Ready to quit. I’m going to keep going! Patience is key!

Thanks for this. I’m in my 5th week right now of daily exercise and a calorie deficit. This is exactly what I needed to hear.

F#$k that dam scale..

Just what I needed today, thanks Eric! 🙌

Oh my gosh!!!! I have lost 75lbs and I look like I weigh wayyyyyyy less than what the scale says. But I have been working out a lot. Wow thank you so much for explaining this in a way that totally makes sense

Thank so much for this ! I’m so impatient 😭

Yesss! I was discouraged until I understood the science behind it! Thanks sir!

Thanks for the vid! I just went through this as I have been working out consistently and eating clean I look and feel leaner yet the scale said I gained 4 lb because as a society we are wired to relying only on scale I panicked at first but then started doing research and talking to trainers and they all told me everything u said. The hardest part is not letting the scale be the only factor.

😂😂 I love how you get on our ass about the last 5 pounds. For me it is the last 7 pounds. It’s only been two weeks and I started to freak out. Number one I have not finished my six week program so I need to relax and number two I have already started looking leaner in the past two weeks but I’m still complaining. Thank you for making me feel grateful lol.

I so needed this today, eating around 1750 to 1900 calories but also walking 15,000 to 17000 steps a day. Weight has been coming off so slowly. I lost 6.5 pound and then depending on the day I am up a pound or the same. I currently weigh 253.9. I started at 260 almost a month ago.

I am staying focused all week watching what I am eating and doing relly focusing on what I eating on Sunday mornings at 9:00 a.m. I stepped on the scale 3 times to get the accurate number of weight and I write it down on the chart book 📖 -when I loose weight and + when I gain weight in the last 5 weeks the number has stayed same and I like w t f the numbers not going down after watching video this put my mind at ease thank God 🙏

I have a naturally more muscular body type. I’ve been lifting very consistently for 5 months and in all that time I’ve lost over 18 in over all but only lost 10-13lbs (my weight goes up and down a lot while my inches continue to go down). This was very helpful to hear. My body is totally different but it’s hard to not see the number on the scale change.

It's so frustrating. I am eating 1500 calories I am 264 and walking miles a day to get my steps in... I look different but my scale is like heck no we won't go lol

I have been losing a lot of belly and gaining muscle and was so confused when I weighed myself I went up by for pounds 😅this explains a lot thanks haha

OMG. Thank you so much. I’m going to have to save this and rewatch this. I need to lose abt 80 to 100pds. Been weight training daily, doing cardio, and eating right for abt a month. Lost 10 pds the first week and then nothing afterwards. But notice clothes fit way better. I had no clue what to do and was starting to get very discouraged. This was my answer. I will look at this when I feel discouraged. I wil continue what I’m doing. Thank you. God sent video.

this video is great because (though im an intermediate and not beginner), my main lifts have (Squat bench dl OHP) been going up week over week, and despite me being RIGOUROUS (and i mean counting literally every. single. thing), for these first 2 weeks of deficit training and no weight has been lost. I'm gonna keep it cool, keep my deficit, and just keep on going. Thanks eric!

Thank you 😊 this video makes me feel way better yes my clothes is fitting different but the scale is not moving it’s been a month now but I will keep going again thank you

Good video! Broken down to understand very well! Thank you!

Hi Eric ! Can you do a video on metabolic adaptation , how to fix it & refeeding ?

Omg I wanted to hear this thx !!

100%… I suggest throwing the scale away and using your clothing fit as a gauge for the exact reasons you shared

Excellent video Eric and great info, so much reassurance after watching this video, thanks!

Very informative video. Thanks for this.

Thanks for sharing..really informative I just started incorporating strength training and it's amazing you cleared up alot of my questions

Amazing advice right when I needed!😊

I've been steadily losing weight but I recently increased my weight lifting from super casual to really lifting 3x a week. The scale pretty much stopped going down but I do have more energy and I'm definitely getting stronger and my pants started slipping during my run earlier, so I must be losing inches. I don't do measurements or count calories every day because of a history of an eating disorder. But I know I'm still at a deficit because I count calories once or twice a week to check myself.

I totally needed to hear this. I am beyond frustrated getting on the damn scale but I am fitting into my clothes better and I feel way stronger. Thank you for this explanation.

Omg thank you for this. Makes so much sense.

I have simply been more active with walking and I am noticing my body changing. In fact I have lost 4 inches from my waist, 4 inches from my chest and a further 4 from my hips over a period of around 8 weeks. Yet, I literally only lost around 3 lbs in weight. I could not understand it but of course felt happy as my health has been feeling so much better. So, thanks for this info.

What if during your body recomping your weight is actually going up? You're getting stronger, your body is changing, and people are noticing what they believe to be you losing weight.

Thanks so much for this!! My body has been changing the last month on 2k calories, and I knew I was going through recomp, but I was getting scared after 4 weeks when the scale wasn't moving down! (I have lost 70 lbs over 3 yrs but have quite a bit more to go.) So I dropped to 1850 2 wks ago (and got no response from my body). But now I know I was on the right track and probably switched things up just before dawn! It's SO hard to go through recomp without coaching - your mind & emotions wreak havoc and the panic button is always nearby. If there's EVER a time I think people like me need coaching in the "darkness", it's THIS time, so you can have the encouragement to keep going when you get scared!!!

Thanks so much! I’m not lifting weights but I’m working out now and my body seems like it’s changing, but the scale isn’t budging at all.

What about IF with calorie restriction without exercising at all (totally sedentary), but losing inches without much weight loss (5.5 lbs in 6 weeks)?

Thank you Eric, I was having a conniption fit after todays weight in and about to go terminator on my scale. Watching your videos got me back on track, it’s just water weight and that time of the month. No way did I gain a whole lb from eating two potato chips ( pan fried ) dipped in ranch and two spoons of chili to taste for seasoning. It sucks being on a diet and still having to cook for my family, I want buns of steal but need nerves if steal to control myself around constant temptation.

Whew. I was about to lose my mind messing with that scale. Thank you for this.

Great advice…you are awesome…I have been going through body recomp…scale hasn’t moved much but I’m killing the inches! I also use waist beads (they give me gym motivation). You are freaking amazing and you have the best training content on ig and yt that encourages, motivate, and make me accountable….please keep it up!

I really liked this video i came across you on tik tok .. i am binge watching you !!! just subscribed ... loved your content !!! thank you

I have been doing cardio/strength every other day for 2 months. I added walking on a walking pad for 60 mins daily 1 month ago. scale went down by 2-3KG which was a bit disappointing, but I do feel slightly recomposed (look a bit better in the mirror and clothes seem to fit better). I am waiting for the scale to drop more any day now :P But I will continue regardless.

This was so helpful thank you!!

What if I am on the calorie deficit(using your formula) but I am not excercising. Body seems a bit smaller but scale is not changing or goes up some days? What is the explanation for that.

I don’t want to lose weight but body fats! I am not interested in the skill but my body fats percentage.

Thank you for this. I’ve been going really hard at the gym very consistently for the past 7 weeks. I’ve gone down 1lb but I’ve also lost 7% body fat during this period. I feel stronger and feel slimmer even though the scale hasn’t moved at all. I plan on cutting down maybe 500 calories daily while maintaining the gym routine and hopefully see visible results. I train to failure every time I hit the gym

I definitely needed this reminder my friend!!! Replaying all your videos and it's a great reminder of the basics!!! 👍✌️🙌

Damn I needed to hear this!!! Thank you sir 🙏 ☺️

great advice

Thank you! I’m on week 3 and feeling discouraged though I’m seeing inches lost!

Thanks! I'm still hovering around 298, but I can honestly say I've been hitting the gym a lot more and I'm still not 100% consistent with tracking my numbers, so I think I need to dial in a bit and be patient. I'm looking better and feeling stronger, but damn I wish the fat would drop.

My weight hasn’t moved off 160 but I kid you not i went from size 10 to 8. It’s disturbing because why?

I don't mess with weights often because I'm still 50-55 pounds over my normal weight and so I stick with body weight exercises like pull-ups, chin-ups, push-ups, dips, lunges, squats and various forms of crunches and sit-ups. Mainly because I am looking to lose weight primarily and secondly gain back my lean muscles. So the scale says I weigh anywhere from 206-212 and its constantly in flux. The scale could say 213 and then I jog for 6 miles and weigh myself again it will say 211. Plus stay constipated due to medication even though I do force myself to go to bathroom with laxatives and most days I drop good loads. I eat healthy and am always in a calorie deficit to some degree, some days more than other because I alternate between say 2000 calories one day then the next i'll onlyy consume 1400 calories. I've never had problems losing weight until these last couple years due to an extreme and fast weight gain to over 280 lbs(normal weight is around 160 lbs). I've lost 80 in last year but can't seem to break past that 200 lbs point. To get to my point, in my mind i've decided that I must have at least 2 lbs of water weight, 2-3 lb undigested food and 2-3 lbs(at least) of poop and so I have been subtracting 6 pounds from what ever the scale may say that day. Am I just trying to make myself feel better or does it sound totally possible and probable that I due have at least 6 lbs of weight du to water, undigested food, and poop???

This happened in the opposite for me,I used to workout and had a bit of muscle than i got depressed and went on a serious food and alchohol binge,the scale remained the same but my shirts started getting tighter and tighter although the number on the scale didnt budge i knew something was wrong but just didnt know what.

Thank you so much this video is literally my whole life( new subscriber I was scared that the scale is still the same And to build muscle but after watching this video I can be more consistent! And at ease

I'm walking anywhere from 8000 to 11000 steps 6 days a week and sometimes jog I don't do any strength and conditioning program but my clothes feels loose but my scale doesn't go down and I'm almost a 1000 calories below my maintenance how come that is

30 days in i never been consistent but this time i have been ,lost 13 pound but than hit a stopping point but i notice 1 week after my belly being flatter but no lose in weight

All my life fitness and training of course some time in life I not only get off the train but bounce to another planet 🌎 but I get back again . And it is hard . And I tell myself look how much I waited starting and going back again . All that starting and not continuing has stopped me , if I have continued by now I would have achieved my goals . He is right . The wait and after for me the maintenance

This is the problem that I’m facing, I’m on diet counting calories n exercise, I lose inches, all my colleagues are telling me that I look fit & lose weight, I can feel it too, my old jeans can fit in and my tops are lose but my weight doesn’t show it, sometimes I feel like throwing away my weighing scale 😂😂😂

Does it matter how big your calorie deficit is as long as you get proper protein intake

This is great but I have 2 knee replacement says I have to get weight off of them. Weight not inches

I'm working out, running (no weights) and the scale has infact been going up but I've lost body fat and I'm extremely confused tho, I've been working out for 9 months 5-6 days a week. My diet has been Really good for those 9 months. Idk what's going on , someone please explain. (Btw I've lost LOADSSS of belly fat)

Great Explanation, But im having the opposite. I gained 3kg and im in a 500cal defficient. This oocured in 5 weeks. My shirts dnt fit towards my sholders and chest, Yes I have gained allot of muscel but I want to be slimmer not big. What do i do?

Ive been working out strength training and 6 weeks later my scale must be broken 😩 but definitely look less swollen and slimmer.

I have been on this weight loss journey since about 2017. I lost 45 lb initially and then I got stuck at 190 lb for a while. Now I'm in the 180s and I have some health issues so I can't do very rigorous workouts so I walk and I lift dumbbells and I do my diastasis exercises. I eat between 1350 to $14.50 calories a day normally. Are you able to give me some advice for free cuz I'm not even working I don't have a job and I would love some guidance if you could give me some

What if you’re not working out but changing the way you eat and sácale doesn’t move much but clothes fit better?

Thank you, man! At the beginning I was dropping weight massively then I started going to the gym 2 months later and I noticed my weight on the scale hasn't changed since but slowly.. started to feel down about it and again your video(s) slap me back on track. Much love! 🙏

This is why I only weight every two weeks because I was getting SO annoyed it wouldn’t budge 😫😂

Went from 221 to 183 lowest still need to lose 10 pounds to be normal weight but I want to reach 140

My Omada coach keeps getting me to try different eating habits; now I can suggest that I’m May be actually going through recomp.

So is it fair to say that you should decrease your calories if your measurements aren't getting smaller after the first 4 weeks for beginners , instead of your weight ? Also , thank you for your video ! So helpful !

Obviously when people say that muscle weighs more than fat, they mean for the same volume 🙄

Love this guy

Been working out for 8 months scale didn’t move

Thank you

Hey I’m now on my 4th month and I’m eating 1700 cals a day and do 8k steps a day but only lost 2 pounds BUT lost so many inches. What’s should I do because I need to lose 60 lbs

Started back working out in the end of March of this year after being in Haidas. It’s now July & I’ve gained like 6 pounds but I’m down a clothing size. Would that 6 pound gain be the same concept as body recomp??

Yep all great advice as always. I have been changing a lot in the body, and not much on scale. I take pics once a month, measurements every 2 weeks. and weigh in daily. I have been in 340's for month now and trying to get up and keep going to the gym 3 times a week and do the weights and I will look to end of the month and see.

Thank you for this video!! My jeans are getting so big on me. Same with some shirts! But the scale I have gained! 😅😂

This is happening to me but I’m not working out.

Can you still get some body recomp from weight machines and not free weights?

I skipped because I’m so stressed out I don’t have time to hear a intro 😂