Why do the measurements decrease but the weight stays the same: 10 reasons and what it means
Why Volumes Decrease but Weight Stays the Same
The situation where your measurements shrink but the number on the scale barely changes often causes concern. It seems as if there’s no progress, even though your clothes fit looser and your waist and hips are getting smaller.
In reality, this is one of the healthiest scenarios when it comes to weight loss. Let’s break down why this happens and whether you need to change anything.
The Main Point: Weight and Volumes Show Different Things
Weight reflects your total body mass, while measurements show how fat, muscle, and water are distributed.
You can:
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lose fat and reduce your measurements
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simultaneously gain muscle or retain water
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end up seeing the same weight on the scale
This is neither a mistake nor a plateau.
Reason 1. Fat Is Lost While Muscle Is Maintained or Grows
Muscle is denser than fat and takes up less space.
When you:
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have a calorie deficit
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get enough protein
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do strength training
Your body gets rid of fat but maintains or even slightly increases muscle tissue.
The result:
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measurements decrease
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the body becomes more toned
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weight stays the same or drops slowly
This is the ideal scenario for body recomposition.
Reason 2. Fat Is Lost, but Water Is Retained
Fat and water behave differently.
Even when fat goes down, water can:
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be temporarily retained
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mask changes on the scale
Reasons include:
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workouts
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salt
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carbohydrates
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stress
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hormonal fluctuations
In this case, measurements decrease, but the weight stays the same due to water.
Reason 3. Muscle Growth During a Deficit
For beginners with strength training, it’s possible to:
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burn fat
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gain muscle
This leads to:
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losing fat
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muscle adding weight
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total weight hardly changing
Visually, your body changes, but the scale doesn’t show it.
Reason 4. Changing Body Composition
Even without obvious muscle growth, your body can:
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lose subcutaneous fat
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improve tone
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change shape
This is reflected in your measurements and appearance, not in kilograms.
Reason 5. Stalled Scale Weight But Not Fat Loss
Sometimes the weight stays the same because:
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the body adapts
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the water balance changes
At the same time, fat tissue keeps decreasing. The weight responds later, in a jump.
Reason 6. Weighing Errors
Scales are sensitive to:
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time of day
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food intake
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water
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clothing
If measurements are taken correctly, they sometimes give a more honest picture of your progress.
Reason 7. Expecting Changes Too Quickly
Fat loss is slow.
For example:
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minus 300 g of fat per week
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that’s about 2–3 cm per month
These changes don’t always show up on the scale every week.
Reason 8. Improving Posture and Tone
With training:
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posture improves
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core muscles are tightened
The waist and abdomen visually decrease, while weight stays the same.
Should You Change Anything If Measurements Are Going Down
If:
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measurements are shrinking
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clothes fit looser
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diet and overall wellness are stable
You don’t need to change your strategy.
In this case, weight lags behind your visual progress.
When to Be Concerned
Reasons to analyze:
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measurements decreased once and then stopped
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weight has been stuck for months
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diet is inconsistent
Then it makes sense to check calorie tracking, activity, and recovery.
How to Properly Evaluate Progress
The best approach:
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average weight over a week
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measurements once every 7–10 days
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photos once a month
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well-being and energy
The SYPB 30 calorie counter is convenient because it allows you to track weight, measurements, and nutrition all in one place and see the real dynamics, not just individual numbers.
Brief Summary
If measurements are decreasing but weight stays the same, this is not a problem, but rather a sign of quality weight loss.
Most often it means:
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fat is going away
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muscle is being preserved
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body composition is changing
In such a situation, focus not only on the scale, but on your body shape and well-being.