Can I lose fat if the scale isn't moving?

The stories on The WarriorBabe Show are consistent. On Ep. 248, Robin lost only about four or five pounds in 14 months, yet her pant, shirt and bra sizes dropped and friends guessed she had lost 20 or 30 pounds. She credits her muscle. On Ep. 280, Megan weighed 152 pounds in both her before photo and her March photo, and later weighed 158 while looking leaner. Nikkiey explains that the muscle she built is denser than the fat she had, so you can weigh the same or more and still look thinner and more toned. On Ep. 333, Laura wears smaller clothes now than when she weighed 15 pounds less from stress-related undereating.

The scale can stall even when you're eating more. On Ep. 158, Lisa's weight hovered at the same number for about three months while her quads and arms got fuller and her shape changed. That was after Nikkiey raised her intake by five to six hundred calories a day and cut a cardio day. On Ep. 312, Melissa stayed at 150 to 151 pounds while her clothes got looser and her lifts climbed. She describes her body as getting denser, with things moving rather than getting lighter.

On Ep. 363, Nikkiey describes what may be happening before anything shows. She says your metabolism is recalibrating, muscle is developing at a cellular level, and your hormonal environment is shifting as nutrition, protein, training and sleep improve. If you have hormone or medical questions, work with your doctor. She also says the timeline varies. It could be three months, six months or a year, longer for women whose metabolism was suppressed by years of dieting.