What to do if your scale drives you crazy while doing intermittent fasting

Maybe you know this…

…You have just started your program. You were really motivated and pushed yourself through your first fasting week. And then you stepped on the scale and thought „Oh noooo“.

… Or you are already a little longer in the fasting game, you started off with some great results, it went really well and then you recognized that you don’t lose weight anymore.

These are two typical scenarios of people who do bodyfasting. Did you experience something like this? We tell you: Just take a deep breath. This doesn’t mean anything at all, neither that intermittent fasting doesn’t make sense nor it doesn’t work for you.


The body usually needs some time in order to adapt to intermittent fasting. Sometimes it takes more than two weeks or even longer until you can measure your first results. Maybe you don’t like to hear that but patience is key.

So what is your first strategy if you recognize that your scale doesn’t show the results you hoped for?


Your body weight is just an indicator for your body and shape but nothing more. Your self esteem and self image shouldn’t depend on one number, don’t you think?

You are so so much more than this. And first and foremost you are on your way to do it differently this time, right? Drop your diet mindset now! So, if you step on the scale, be aware that your scale shows exactly ONE thing: A number.


It is important to weigh yourself at the same time and/or under the same conditions.

Even one meal more during the day can have a massive impact on the scale and therefore can lead to unnecessary frustration.

In addition to that women have usually a hard time during their menstrual cycle because of water retention in the body. This is completely normal. This means that fluctuations in weight are not the proof that something isn’t working! It means exactly the opposite!

Your body relies on a dynamic process, imagine a wave with a tendency down. This is how the body works. So relax and take care about the time and situation when you weigh yourself!


If you feel stressed out every time you step on the scale, then reduce the number of weigh-ins to a minimum. The ongoing stress can lead up to a rebellion of your body against you and can stop the metabolism due to stress hormone issues.

Our tip: Make your life easier, not harder. Weigh yourself weekly not daily and improve your stress management right away – with a different awareness if you step on the scale.


If your scale doesn’t show any change, there are many possible reasons. Maybe your body composition is changing and you are getting more muscles.
Many bodyfasters tell us that the weight on the scale doesn’t change, but their clothes fit so much better, they can feel it and see it in the mirror as well.

The take home message here: The body weight is only one way to track your success.


Well, a lot of scales can also measure your body fast percentage. This is a good addition, but the possibility of wrong data because of the measurement method of the scale can be a big problem here. Only a few high priced scales are able to produce valid results. So be aware of that!

Another idea is to take measurements of your body at different areas to track changes in circumference. Have you done this in the past? This is a great way to measure success, sometimes it’s even more accurate than the numbers of the scale. 📏The requirements: You have to know where and how to measure.


We are already working on a feature which allows you to collect data of your circumferences at different body parts to record your successes! We will also show you, how to take the measurements in a way that the numbers are reliable.
We believe this is the best way to track your progress and look forward to presenting this feature to you very soon!


You don`t have the BodyFast app?

Try it out for yourself and download the app now!

12 thoughts on “What to do if your scale drives you crazy while doing intermittent fasting

  1. Kelly Reply

    Glad you are working toward other measures beyond the scale- I feel like a weekly active tracking would be helpful!

    • Svenja Taubert Reply

      Hi Kelly, thanks for your feedback. 🙂
      We really appreciate feedback from our users and bring all those suggestions to our development meetings.
      I’m sure that we can integrate many of those into future versions of the app.
      We work hard to make BodyFast better and better every day.
      Kind regards, your BodyFast-Team

  2. Karen Rideout Reply

    Im fasting between 8 pm – 12 pm. I feel as though I NEED my morning coffee though. And I have to have cream and sugar! What do I do?? I have 10 oz of codfee every morning with about 4 tbsp half n half and 2 tablespoons sugar. If I do this ONE bad thing during fasting, how will it effect my success?

    • Stefan Müller Post authorReply

      Hi Karen, thanks for your comment.

      We don’t recommend putting anything in your coffee. Because by doing so you will break your fast.

      Especially for your transition to the (fat-) metabolism and the health benefits of the autophagy effect it is important to give your system time to rest.

      By consuming calories during your fasting window, you also make it much harder for you mentally, because your body gets teased with energy. Your overall success will suffer, too.

      Our tip💡Find a great fruity filter coffee, switch to tea or simply drink your coffee with milk during your eating window.

      Hope it helps, all the best!

  3. Chantel Reply

    I am with you Karen! I have to be up around 4 am and so I need the coffee, but I can’t drink it black! Have no clue how I can get this fasting to work for me. I can handle not eating for 16 hours, but not have coffee . . . That’s a big problem!

    • Svenja Taubert Reply

      Hi Chantel, thanks for your comment. You might try to get used to black coffee although it might be hard at the beginning. Furthermore, you might try alternatives that also contain caffeine like for example black tea.
      Best wishes,
      your BodyFast-Team

  4. Melanie Reply

    Hallo! Ich mache seit mittlerweile 10 Wochen diese Diät, davon 5 Wochen sogar nur mehr 17/7! Der Erfolg auf der Waage ist leider sehr ernüchternd : 2 kg. Wobei ich sagen muss, dass ich an meiner Kleidung sehr wohl einen deutlichen Unterschied merke. Wie lange wird /kann es noch dauern, bis auch bei mir endlich die Kilos purzeln? Is etwas deprimierend, wenn eine Freundin dasselbe Ergebnis in nur einer Woche schafft.

    • Stefan Müller Post authorReply

      Hi Melanie,
      Intervallfasten ist keine Diät, sondern nur ein anderer Ernährungsstil. Und der funktioniert offenbar gut bei dir! Denn die Zahl auf der Waage sagt allein wenig aus, der Umfang zählt! Und da scheint sich dein Körper schon schön verändert zu haben. Bleib’ bei dir, schau auf dich und hab etwas Geduld. Es läuft ja, oder?

  5. Cheryl Evans Reply

    I truly didn’t think I could give up my morning coffee. But I made a commitment to myself on Jan 1 to give 100% to improving my health and I gave myself a timeline to accomplish this. One year. The first week on Bodyfast was fairly easy. I pushed my coffee back 2 hours and I was fine with that. The second week was more challenging but I kept the faith and followed through on my commitment to better health. I did miss my coffee, I won’t lie, but I didn’t break my fast in order to have it. Instead I had black tea. This is my third week. And the challenge is stronger. Again I’m keeping the faith. This week I’m feeling the hunger and not for coffee. I want food. Lol. The best part is I’m learning what hunger really is and when/how my body tells me I’m hungry. Giving up morning coffee is no longer a big deal. Yea. Victory. And I enjoy my single cuppa so much more. It’s now more a treat then a necessity. Looking forward to next week’s challenges.

    • Svenja Taubert Reply

      Hi Cheryl, thanks for your comment.
      We are happy to hear that IF works for you and that you managed to do without coffee.
      Best wishes and stay motivated,
      your BodyFast-Team

  6. Marijan Reply

    Hallo ich arbeite als pfläger und habe oft nachtdienst,dann eine tag frei dann wieder spät dienst,wie soll ich dann meine fastzeite reguliren,weil paar tage bin ich nacht wach und dann wieder tagsüber

    • Svenja Taubert Reply

      Hallo Marijan, danke für deinen Kommentar.

      Es ist tatsächlich oft nicht einfach, Fasten und Schichtarbeit zu vereinbaren.
      Einige unserer Nutzer kriegen das aber ganz gut hin:
      + Hast Du schon einmal probiert, die Fastenzeiten in der App zu verschieben? Das geht nämlich sowohl vor, als auch während der Fastenwoche.
      + Du kannst unter vielen verschiedenen Plänen wählen – vielleicht schaust Du Dir die unterschiedlichen Möglichkeiten einmal an.

      Wir arbeiten aber daran, Schichtarbeit besser zu unterstützen und freuen uns über jede Anregung zum Thema!

      LG, dein BodyFast-Team

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