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Episode 118: 7 Reasons The Scale Is Lying To You About Your Progress

podcast Jun 18, 2021

In this episode, Rachel breaks down when and how to use the scale appropriately, tricks on how to emotionally disconnect with the weigh-in number, how electrolyte balance affects water retention, and more!

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“If you understand what's happening, if you understand why these fluctuations are occurring, then you'll have freedom from the scale and have freedom from being so caught up in those daily fluctuations...which absolutely DO NOT matter, at all.” Rachel Gregory

Top Takeaways:

  • How to use the scale appropriately to track progress 
  • Why you should weigh in multiple times per week rather than just once
  • Using the scale in conjunction with other metrics to track TRUE progress
  • Rachel’s trick for how to bypass emotions that come with daily weigh-ins

Show Notes:

  • [0:00] Welcome back to MetFlex and Chill! Today’s episode is highlighting a blog Rachel recently wrote called ‘7 Reasons The Scale Is Lying To You About Your Progress’.
  • [1:30] If you’re enjoying the show or this episode please share it out and tag @rachelgragory.cns on Instagram to help grow the show :) 
  • [6:00] Reason number one: hydration status and electrolyte balance
  • [8:00] Reason number two: food residue in the gut
  • [9:30] Reason number three: frequency of bowel movements
  • [10:30] Reason number four: carbohydrate intake
  • [11:30] Going from a low carb intake to a higher carb intake 
  • [14:30] Reason number five: exercise
  • [17:30] Why the scale can go up when you first start lifting
  • [19:30] Reason number six: hormones
  • [23:30] “What's not measured, isn't managed. If you have no recollection or concrete data, then it's hard to look back and see trends over time.” 
  • [24:30] Reason number seven: stress and sleep
  • [24:30] Why chronic elevations in cortisol levels can cause water retention
  • [28:30] Using the scale in combination with other progress metrics
  • [31:30] Tips on how to use the scale appropriately 
  • [35:00] Rachel’s trick for how to bypass emotions that come with daily weigh-ins
  • [36:00] Bluetooth Scale
  • [38:30] Why at-home body fat measurements are inherently flawed: bioelectrical impedance
  • [40:30] If you have any questions about this topic or others please reach out to @rachelgregory.cns or visit for recipes, podcast episodes, and more blog posts!


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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).



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