I had a conversation recently with a friend that I think many of us can relate to. They’d been doing “all the things”—running more, lifting weights regularly, eating well—and then randomly stepped on the scale, only to find they’d gained 4–5 pounds.
They asked me what I thought. And I’ll be honest—my initial response was, “Don’t worry about it. That’s totally normal.” Bodies fluctuate for all kinds of reasons, especially when you’re adding volume, frequency, or intensity to your training. The scale doesn’t always respond how you think it should.
I also told them not to weigh themselves again for at least two weeks.
Later, I reflected on that conversation. I realized I didn’t really give them the full picture—or the reassurance they might have needed. But here’s what I meant, and why I gave the advice I did:
When we focus only on the number on the scale, we can start to shift into a more negative mindset. Food stops being fuel and starts feeling like something to restrict. Exercise becomes punishment for eating, rather than a tool to build strength and resiliency. And that number on the scale—one that says very little about how your body is actually doing—starts to feel like it defines your worth.
I’ve been there, and I know many others have, too.
Instead of narrowing our focus on weight, I think it’s far more helpful to zoom out and ask: Are my habits currently supporting my health, energy, and performance?
And more often than not, if the answer is “not quite,” the solution isn’t to take something away—but to add something in.
Here are a few places to start:
Not recovering well or constantly craving sugar?
- Prioritize sleep. Do what you can to improve its quality.
- Cut back on caffeine and alcohol.
- Try supplementing magnesium.
- Start winding down earlier at night.
Not eating enough protein?
- Research now suggests active and aging adults need more than previously thought:
- Minimum: 1.2 grams of protein per kg of body weight
- For athletes or weight management: closer to 1.6g/kg
Skimping on veggies?
- Try getting in 2–3 full servings per day.
- More veggies = more vitamins, minerals, and fiber = a happier body and gut.
Relying on simple carbs?
- Swap for more nutrient-dense carbs like sweet potatoes, squash, legumes, and whole grains.
Missing healthy fats?
- Don’t forget how important quality fats are—especially for brain function and hormone health. Think avocado, nuts, seeds, olive oil, and fatty fish.
Often, when our bodies feel “off,” it’s not because we’ve overdone it—it’s because we’re under-supporting what we’ve been asking them to do.
So if you’ve been feeling stuck, tired, or frustrated, try this approach: Support your body first. Fuel it well. Prioritize rest. Stay consistent. The results will follow.