Earlier this week, I checked in with a client whose bodyweight hasn't dropped in a few weeks.

In most cases, this is just a calorie thing.

Occasionally, a recomposition: where somebody is losing fat and developing muscle at the same time.

But she asked a great question:

Could it be the creatine she started taking again?

This is where it's REALLY important to distinguish between changes in weight and changes in fat (the real goal):

• Creatine leads to more intracellular water retention, so when you start taking it, it's common to see a small increase on the scale
• This increase is NOT body fat and does not matter at all. In fact, the intracellular water retention can make your muscles look better!
• While an initial increase is normal, you'll still see a downward trend after 2-3 weeks if you are in fact in a deficit*

*Again, unless you're recomping. But recomping so much that the scale isn't moving at all is far less common than out-of-touch influencers like to make it seem.

So to answer her question more directly:

1. If the scale had only stayed "stuck" for a week or two, maybe three: yes, the creatine could've contributed to that
2. Since her bodyweight averages were roughly the same for four weeks: it's almost certainly a calorie thing

So we looked at potential sources of missing calories, and honed in on occasional untracked snacks, and some weekend stuff.

I have zero doubt that once she plugs these leaks, the scale will move again.

Also—huge tip of the cap to her for never panicking when things seem to stall, always looking for areas for improvement, and remaining patient.

Most people go like 72 hours without the scale budging and want to jump straight to keto or something—or quit.

I get variations of this question all the time:

• "I had Chinese over the weekend. Could it be that?"
• "I did get my period last week—so maybe it's that?"
• "What about inflammation from my last trip? I still feel puffy"

The answer is generally the same:

A variety of factors can impact your WEIGHT trends in 1-2 week windows—but you'll keep losing FAT if you're actually in a deficit. It may just take closer to 3+ weeks to be reflected on the scale.

It's no surprise this client is down 30 pounds now, given how well she handles these normal ebbs and flows in her journey.

Want help doing the same?

Apply for coaching right here: https://forms.gle/VrDHm5N3L22R1tJy7​

I have some open spots on my roster now, and if you're someone who gets discouraged or impatient when the scale isn't budging: I'd love to help you work through that.

Because if there's one thing that IS inevitable: it's weeks without weight loss.

What DOESN'T have to be inevitable: you quitting every time that happens.

This is where support, education, and guidance make a world of difference.

Sam