Why the Scale Won’t Budge
If you’ve ever found yourself saying, “I’m doing everything right, but the scale won’t budge,” you’re not alone. As a physician, I often hear this frustration from patients. They’re working out 4-5 times a week, hitting 10,000 steps a day, drinking plenty of water, sleeping well, and eating healthy foods—yet the number on the scale stays stubbornly the same.
It’s easy to assume they must be missing something, but often they’re not. They feel better, have more energy, and are building healthier habits. The issue isn’t that they’re doing something wrong—it’s that progress takes time, and sometimes we give up just before it happens.
The Ice Cube Analogy
James Clear, in his book Atomic Habits, shares a brilliant analogy:
Imagine an ice cube sitting in a room at 25°F. You work hard to warm the room to 26°F, then 27°F—still, the ice cube doesn’t melt. You keep going, all the way to 31°F, and see no change. Frustrated, you give up. But had you pushed just one more degree, reaching 32°F, the ice cube would have started to melt.
This is often what I see with weight loss. People work hard for 6-12 weeks and, when they don’t see big changes, they give up or switch to a new plan. But body transformation is a marathon, not a sprint. Progress often happens beneath the surface before it becomes visible.
Why Slow Progress Matters
I encourage my patients to aim for about 2 pounds of weight loss per month. That may not seem like much, but over a year, that’s 24 pounds—and over two years, 48 pounds. What’s more, weight lost slowly is more likely to stay off.
When you focus on consistency, even without dramatic changes, you’re laying the foundation for long-term success. So, don’t let the scale discourage you. Progress is happening—you just need to stay the course.
When to Consider Weight Loss Medications
For those who’ve tried lifestyle changes for 3-6 months without results, weight loss medications can be a helpful tool. But before jumping into medication, I dig into the root causes of weight struggles:
Emotional eating: If mood is driving food choices, we address underlying emotions.
Insulin resistance or prediabetes: If blood sugar is an issue, we focus on managing it.
Constant food noise: If cravings dominate, medications can help quiet the “noise.”
Medications are not a magic fix, and there are two common reasons they don’t work:
No lifestyle changes: Medications should act as training wheels, helping you learn portion control and distinguish between cravings and true hunger. Without lifestyle adjustments, weight won’t change.
Misaligned medication choice: Weight loss isn’t one-size-fits-all. A blanket prescription won’t work if it doesn’t address your specific challenges.
When used thoughtfully and alongside healthy habits, weight loss medications can be a powerful tool for sustainable results.
The Takeaway
Weight loss is a journey, not a quick fix. Stay consistent, celebrate small victories, and remember the ice cube analogy—your breakthrough may be just one degree away. And if you feel stuck, don’t hesitate to seek help in addressing the deeper factors affecting your progress.
Sustainable weight loss isn’t just about numbers; it’s about building habits, improving health, and transforming your life over time. Keep going—you’re closer than you think.
