I wanted to record this episode to clear up any confusion with regards to fat loss and weight loss (the number on the scales). As these are two very different things demonstrated by the episode photo. On the right taken on the day this was recorded and the other several years back. Would it surprise you if I said I weighed the same in both pictures? Remember fat and muscle weigh the same but muscle takes up less room. Hence the ability to alter your physique. Strong is definitely the new skinny, so steer clear of those scales or better still hide or ditch them and maybe think about your goals and how you can achieve a healthy balance on your transformation journey.So here are 12 helpful reasons as to why you're not seeing the right number on the scales and what you should focus on instead.HydrationWe are made up of around 60% water and this decreases as you get older or if you gain more fat. So it’s important to stay hydrated. However drinking fizzy water or diet soda drinks can cause gas and bloating!CarbsAre the main fuel source for your body and brain which are converted into glucose and stored as glucogen in your liver and muscles.Did you know that glycogen molecules hold a fair amount of water - 1 gram of glycogen holds just under 3 grams of water (2.7g)If you are eating more carbs than your body is utilising, you muscles will look fuller. Water is stored inside the muscle cellsIntracellular (potassium based) (inside the cells) holds 2/3rds of the waterExtracellular (sodium based) holds 1/3rdWith 75% of this held in the interstitial space, means only 8% of total body water is held in the plasma (not the same as blood)Regulated by sodium potassium ATPASE enzyme.SodiumEating a meal high in salt will cause your body to retain water. If you are regularly consuming high salt foods in excess of what your body needs, this can contribute to weight gain.Aim to keep potassium and magnesium rich foods in your diet to minimise the bloatPotassium rich examples - Such as Sweet Potatoes, Spinach, Beetroots, Bananas and OrangesMagnesium rich examples - Whole Grains, Nuts, Avocados, legumes, Seeds, Tofu, Dark ChocolatePost Workout weight gainWeight bearing exercises that put extra stress on the muscles can cause short term inflammation causing temporary water weight retentionMenstrual Cycle /Time of the MonthCommon to feel bloated and with the added hormonal cravings to eat more…this is not the time to jump on the scalesTherefore if using be sure to measure week 1 to week to week 1, week 2 to week 2 etcSleepLack of sleep can increase your hormone gherkin (released in your stomach) telling your brain you are hungryBeing sleep deprived then means you have less leptin (released by fat cells) telling your brain that you are fullThis can lead to eating foods higher in sugar and fat and most likely calories.You’ve gained MuscleMuscle weighs the same as fat ut just takes up less room. So you could have a complete body transformation and only lose a few pounds in the process as your body now has more lean muscle and less fat on board.Muscles are 75% water in comparison to fat at just 10%How to define the process without using the scales Clothes - are they fitting better? Photos- A camera never lies! Resting Heart Rate. A healthy RHR is between 60-100 beats per min Are you lifting heavier weights You have more energy , getting better quality sleepHopefully you found this episode informative and interesting, DM if you have any questions. I'd be super grateful if you would rate/review on iTumes/Spotify to help the show grow