Losing inches but not weight? Get expert weight loss tips

Key Points

• If you're losing inches but not pounds, don't worry—your body might be going through normal changes like building muscle or retaining water
• Keep in mind that success isn't just about the scale. Progress shows up in many ways!
• Weight loss can be complex; a registered dietitian can help guide you to a healthy weight

If you're in a calorie deficit and working out, you might notice your jeans fitting better, your waist looking slimmer, and your energy levels rising. 

Take a moment to appreciate that progress—it’s a sign your body is changing in a positive way. But if you’re wondering why you’re losing inches but not weight, here’s what might be happening.

“Weight is only one measure of progress,” says Rita Faycurry, RD. “It doesn’t reflect changes in body composition, strength, or overall health.”

Let's explore why you might be losing inches without weight loss and what this means for your journey towards better health.

5 reasons why you are losing inches but not weight

1. Muscle gain with fat loss

If you're losing inches but not weight, you may be gaining muscle and losing fat (which is great news!). Here’s why.

When you follow a consistent exercise routine that includes strength training, your body builds muscle tissue while reducing fat stores. Since muscle tissue is more compact than fat tissue, you can look leaner even when you weigh the same.

Along with these visible changes, this body transformation also brings significant health benefits, lowering your risk of chronic conditions like high blood pressure, type 2 diabetes, and cardiovascular disease.

"If you only focus on your weight, you may miss out on all the wonderful gains you made towards better health," says Faycurry, RD. "Try other ways to track your progress, including monthly photos from consistent angles, measuring your waist, hips, and arms, and monitoring improvements in blood pressure and blood sugar levels. These health markers often tell you much more about your progress than just a number on the scale."

2. Water retention affecting weight loss

Stepping on the scale in the morning and then again at night can show you different numbers. That’s normal. Your body experiences shifts in water balance throughout the day.

There are three key factors that influence your daily weight changes: salt intake, carbohydrates, and exercise.

Salt plays a crucial role in water management. When you consume more sodium than usual, your body retains extra water to maintain a balance. That's why salty foods like pizza or ultraprocessed snacks can temporarily increase your weight.

Your body's response to carbohydrates can create similar effects. When eating foods like pasta, rice, or bread, your muscles store these carbs as glycogen for energy, and they need extra water to do it. This excess water being stored explains weight changes after eating a lot of carbs.

Exercise may also impact water retention. During and after workouts, your muscles retain water to help repair and strengthen tissue. This post-workout weight increase signals that your body is successfully adapting to exercise. It’s a good sign; it means you’re building muscle.

"Daily weight fluctuations from water are completely normal and expected," says Faycurry, RD. "Consider tracking weight trends over weeks rather than daily changes, and focus on a balanced diet rich in vegetables, lean proteins, and small amounts of healthy fats.”

A weight loss dietitian can help you lose weight with 1-on-1 support.

3. Metabolism changes

As you begin eating and exercise habits, your body initially responds with noticeable results. But over time, this progress might slow down or stop—even though you haven't changed your routine. This isn't a sign of failure; it's your body adapting and becoming more efficient, using less energy to perform the same activities.

This adaptation, called a weight loss plateau, can last several weeks. Your body now functions efficiently at your current activity level and food intake. It’s just a signal that it’s time to adjust your approach. Breaking through a weight loss plateau often requires strategic changes to your routine.

"Basically, what got you here may not get you to your next milestone. Try varying your workout intensity, incorporating new movement patterns, or adjusting meal timing," says Faycurry, RD. "Every person experiences weight loss differently. So, for personalized guidance, consider working with a weight loss dietitian to help you through a weight loss plateau.”

4. Hormonal imbalances

Your body's hormones play a significant role in regulating weight, fat storage, and water balance. It's common to experience weight fluctuations due to hormonal shifts. Understanding these changes can help you manage your health more effectively.

Let's take a closer look at some key hormones and conditions that can influence your body’s weight, fat storage, and water retention.

• Cortisol: Known as the "stress hormone," cortisol can lead to increased water retention and more fat storage, especially belly fat when it's elevated. Ongoing stress can keep cortisol levels high, which may contribute to these effects.
• Insulin: This hormone helps process carbohydrates, but when insulin is less effective, it can lead to insulin resistance, raising blood sugar levels and potentially causing weight gain.
• Menstrual Cycle: Your menstrual cycle can lead to temporary weight changes. Women may notice water retention and bloating before their period, causing a slight increase in weight, which usually resolves once menstruation begins.
• Menopause: Menopause can make you retain water and cause temporary weight gain and bloating.
• Polycystic Ovary Syndrome (PCOS): PCOS affects women of reproductive age. PCOS can contribute to weight gain and make it harder to lose weight, particularly belly fat. Managing insulin levels through a balanced diet and exercise is key.
• Hypothyroidism: An underactive thyroid reduces the production of thyroid hormones, slowing metabolism, and can sometimes lead to weight gain.

Talk to your healthcare provider to learn if you may have any underlying hormonal imbalances that may be affecting your weight loss.

5. Is your scale accurate?

When it comes to weight loss, we often wonder if we're doing something wrong when the numbers don't budge. But sometimes, it's not us—it's the scale!

Even good digital scales can get wonky over time. It’s worth doing a little test to eliminate one source of doubt. Here are some ways to tell if your weighing scale is accurate:

• Put your scale on a hard, flat surface and weigh something you know the weight of, like a 10-pound bag of flour
• Try weighing yourself at your doctor's office, gym, or a friend's house to compare

Numbers don't match? Your scale might need fixing or replacing.

Final thoughts: Why you’re losing inches but not weight

Tracking your weight is a good first step, but it’s important to look beyond the scale for a fuller picture of your health. If you’re not losing weight, consider tracking:

• Monthly body measurements
• Progress photos
• How your clothes fit
• Energy levels
• Exercise performance
• Sleep quality

Additionally, consider checking your blood pressure, blood sugar levels, triglycerides, and cholesterol levels at regular intervals. You may notice improvements if you’re eating well and exercising regularly.

Navigating weight loss can feel overwhelming, but you don't have to do it alone. Consider working with a weight loss dietitian for a personalized nutrition plan and sustainable strategies to help you reach your health goals.

Frequently Asked Questions (FAQs)

Should I stop weighing myself if I'm losing inches?

If stepping on the scale doesn't stress you out, it’s okay to weigh yourself. Some people like checking daily, others weekly, and some would rather celebrate how great their favorite jeans feel now. There's no wrong choice here—do what keeps you motivated and feeling good about your progress.

Should I adjust my diet or exercise routine if I'm losing inches but not weight?

If you’re losing inches but want to lose weight too, there are some adjustments you can make to your diet and routine. Start by tracking your body composition through measurements and photos of your progress.

You could also consider increasing your protein intake gradually. Protein intake varies from person to person based on your body and activity level. Note that too much protein can be stored as fat, so eating a balanced diet is important.

Make sure to incorporate strength training into your workout routine, and pay careful attention to stress management and sleep quality.

However, there are some counterproductive behaviors to avoid: don't cut calories too severely, fixate on scale numbers, or skip recovery periods after exercising.

Is losing inches better than losing weight?

Neither is "better"—they each tell you something valuable about your progress.

Weight is quick and easy to track, and watching those numbers change can be really motivating. If your doctor has given you specific weight goals for your health, it's an especially important number to watch.

Inches show you how your body is changing shape, even when the scale doesn't move. It’s particularly helpful to learn if you’re losing fat or not. Many people find their clothes fit better without seeing much change on the scale. That's because muscle takes up less space than fat, so your body can look different while weighing the same.

The best approach is whatever keeps you moving forward with healthy habits for the long haul.

Stuck in a weight loss rut? Try working with a weight loss dietitian who accepts your insurance. 

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.