The scale is not the best tool to track your progress…
It just represents a number and that number alone is not the whole picture.
What we want to achieve is to lose fat. Not muscle. And a scale has no way of measuring your body composition (% of fat vs % of muscle).
With nutrition and workout programs, you will lose fat, but you will also gain muscle.
But 1 kg (or 1 pound) of fat and 1 kg (or 1 pound) of muscle are not the same size. If you place 1 kg of muscle on a scale and 1 kg of fat on a scale, they will both weigh 1 kg.
The difference is in total volume:
Muscle density is 1.06 g/ml and fat density is 0.9 g/ml. Therefore, one liter of muscle would weight 1.06 kg and one liter of fat would weight 0.9 kg. In other words, muscle is about 18% denser than fat!
To put it simply, two people may be the same height and weight, but the person with a higher body fat percentage will wear a larger clothing size.
That’s why we recommend you to either take pictures, or just measure your body with a tape measure to determine your waist, hip and neck circumference.