Gaining Weight When Starting Exercise? It’s Totally Normal

picture of woman exercising

Did you know that many people GAIN weight when they first start exercising, even if they eat at a caloric deficit? It’s due to glycogen. Glycogen is a molecule that provides your muscles with energy. With every gram of glycogen, 3-4 grams of water are also stored alongside. 

When we exercise, especially if we haven’t been active for a while, our muscles get activated. The muscles tell the body it needs to store more glycogen. If you start a strength training program, water is also retained as the muscles are slightly inflamed due to the process of muscle repair and growth. Boom – suddenly our weight goes up. 

glycogen.
Picture of Glycogen. Source: Häggström, Mikael (2014). “Medical gallery of Mikael Häggström 2014

This weight can be upwards of 3-4 pounds, and much of it can stick around for 3-4 weeks while your body gets used to the new workout routine! Here are some references (1, 2, 3).

This is GOOD weight though. It’s not fat. It’s weight that helps our muscles work more efficiently. 

I’ve seen it enough times now in my own body, through my research, and now with people sharing their experiences with me that there is a big misunderstanding when it comes to this weight gain. This misunderstanding causes people to give up on weight loss. After all, people are putting MORE effort into losing weight and yet gaining weight!

A Simplified Explanation of Why It’s Okay

Our bodies consist of a bunch of stuff. “Good” weight is lean body weight, such as muscle and bones. Our body also retains an immense amount of water. Fat is generally the “bad” weight that we are looking to get rid of.

Because there’s not yet a super-accurate way to measure the amount of fat we have on our bodies, we depend on the scale to help us get a measure of if we are progressing with losing fat. Unfortunately, the scale measures the good stuff, the water, and the bad stuff, and doesn’t differentiate between any of them.

If you are on a reasonable weight loss plan that enables you to lose a pound a week, the scale would only go down 0.14 pounds a day if you were on track. This is less weight than a small glass of water. Just comparing your weight from the day before doesn’t really tell you anything about how much fat you’ve lost! This is why Luuze uses trend weight: it’s a way to filter out the lies of the scale. Luuze gives you a more accurate measure of whether or not you are achieving your weight loss goals.

When we start an exercise routine, due to the glycogen and the water retention that comes with it, the scale may go up, but that doesn’t tell us anything about fat. In fact, as we build muscle, this new muscle will help us burn fat faster in the future!

Here’s a real-life example of how the glycogen boost bumped my weight up when I recently started a new workout program in December 2020.

weight gain after increase - 2020 example
You can see the scale went up a few pounds, and it took some time before the weight came back down.

Why It Might Not Be Okay

Although exercise is awesome for the body and is highly recommended, it can be an excuse to over-eat. My personal experience is that I eat a LOT more when I have a regular exercise routine in my life. Part of it may be mental because I might feel like I “deserve” to eat more. Part of it may be physiological because my body is demanding additional nutrition. I have discovered that for myself, I can easily gain weight if I don’t keep an eye on my weight when I begin a new exercise routine.

It may sound obvious, but if you eat more than you burn, you will build up fat stores. If you start eating more because you exercise, you may gain weight, and not just the good kind.

Here’s an example of my weight gain when I started an exercise routine in 2018. I used exercise as an excuse to just over-eat. I used the excuse that I was building muscle when in reality only part of my weight gain was due to muscle. A lot of it was just fat being stored due to me being less mindful and over-eating.

weight gain after exercise - 2018 example
I kept on gaining weight as I continued my exercise routine in 2018, largely because I changed my eating habits.

For some people, exercise can jump-start a person’s weight loss. Their eating habits don’t change much, and they can lose weight relatively quickly with the additional calorie burn boost that exercise provides them. For others, exercise increases hunger, and it can feel like you’re eating the same amount even though you’re really not, therefore exercise won’t help with weight loss at all. That’s why it’s so important to reflect and learn how your body reacts to certain things!

What to Do About Exercise Weight Gain

It’s important to recognize that exercise can lead to water retention, but this is good water retention. It supports glycogen storage, which is a good thing for our body, allowing us to be stronger. I recommend that if you are beginning an exercise routine and you start seeing that this water retention, to just shift your goal, to compensate for the additional water weight.

Don’t worry too much about a weight plateau for the next month, but if you see your weight creeping up, be sure to check your eating habits and ensure you don’t do what I did in 2018 where I kept on gaining weight due to my increased hunger. If you are looking to break a plateau, however, check out this link for ideas.

Definitely don’t give up because you see the weight increase! Weight gain when you start an exercise routine is not a sign that you are failing or doing anything wrong. It is just a natural physiological process.

Deeper Issues: Perfectionism

sign: nobody is perfect

Weight loss is complicated, yet also simple. It can be easy, but also very difficult. I know, because I’ve experienced complexity, simplicity, easy times, and hard times during my journey.

For many of us, a few micro-adjustments are all that is needed to get success on our weight loss journey. It can be that simple once we figure out what works for us.

But figuring out what works for us can be incredibly hard. Furthermore, some people have a lot more to figure out than others.

I am a huge believer in the feedback loop philosophy, where you reflect on your daily habits and make micro-adjustments to eventually change your lifestyle and lose weight permanently.

Unfortunately, for others, it may take some time for results to show. The reality is that we all start on different spots on the weight control spectrum. Weight loss is truly harder for some than for others.

Luuze can work for many people to help them repair their feedback loops, but I’ll be the first to say that it doesn’t work for everyone. I’m not a doctor or medical professional, nor do I claim to be one. I may not be able to help, but others might. There’s no shame in seeking professional help for these deeper issues. Taking back control of our health is incredibly important!

The Negative Side of Perfectionism

Perfection is often seen as a positive trait. Having high standards for oneself and putting in one’s best effort to achieve those standards can often lead to success.

Unfortunately, high standards are sometimes unreasonable, or even impossible to achieve. Social media makes everyone’s lives look perfect even when they are having a terrible time. If we start believing that our best is simply not good enough, mental health can get impacted.

Mental effort is one of the three critical factors that influence where we are on the weight control spectrum. Poor mental health can totally derail our weight loss journey. Even if we are making incredible progress, it may not feel fast enough or good enough, so we give up.

It can also prevent a person from even getting started on their weight loss journey due to fear of failure or shame.

So if we have perfectionistic tendencies, how can we deal with this?

Andrew’s Experiences with Perfectionism

As I’ve mentioned, I am not a doctor, but as someone who has perfectionistic tendencies, I can relate to how perfectionism can impact a person’s ability to succeed. I often get discouraged or start procrastinating if I focus too much on the 5% that went wrong instead of the 95% that went right.

Flipping the perspective so I am reminded of the 95% that went right helps me get back on track.

I share my thoughts with a support network.

When Luuze first launched, it received 28 5-star reviews in a row. The 29th review was a 1-star review, and I got discouraged. A friend gave me a phone call a few hours later, and I shared my frustrations about the 1-star review. He reminded me that even the greatest apps that have completely transformed how the world works, like Google Maps, get 1-star reviews regularly. My friend provided me with a completely true and rational statement that helped me recognize that it is impossible to make everybody happy. In fact, 28 5-star reviews was a massive accomplishment.

Sometimes it takes an external source to help you see the positives. Finding these sources of support can be very powerful to keep you sane on your weight loss journey. Luuze aims to do that with its virtual coaching.

I continually remind myself about my past wins.

During my weight loss journey, I encountered days where I gained weight many, many times. I even had months where I had long plateaus, not losing weight for two months. Two months can feel like forever when you’re in the middle of it!

Andrew's weight chart from 2016 showing a 2 month plateau.
One of my two-month long plateaus.
Andrew's 100 pound weight loss journey
The plateau is barely visible in the big picture.

Luckily, I knew I had it in me to lose weight. Looking back at my weight loss history, it showed significant progress over the years. Reminders of the fact that we have made significant progress over time can help us through though the times where we don’t see perfect progress. Many people benefit from regularly zooming out on the Luuze chart, seeing that they’ve made progress over the past few months, even though progress may be stalling a bit at the present time.

I consciously practice gratitude on a daily basis.

One of the best things I’ve done for my mental health is write a gratitude diary. There are numerous sources that show doing this supports health.

If you’re actively grateful for the 95% that is good, the 5% bad that makes things imperfect will feel less frustrating. I believe that it has to be a habit that gets developed, however, and a gratitude diary where you make it a habit to fill in 3 simple things you are grateful for that day, slowly rewires your brain towards having that reservoir of gratitude that can be grabbed on to when needed.

Getting External Help

As mentioned above, although I believe that Luuze’s feedback loop philosophy can help people lose weight, it may not be for everyone. Even with Luuze’s trend weight calculations, an increase in trend weight can still not feel good, especially for someone with perfectionist tendencies. Deeper support may be necessary, which is totally okay!

A psychologist or doctor may be able to support you with issues of perfectionism. This could allow you to break through the mental barriers that prevent you from losing weight.

Researching this topic, I discovered three articles that dug deeper into how perfectionism can impact our lives. If you believe perfectionistic tendencies may be holding you back, these articles may support you:

Psychology Today: Perfectionism and Self-Criticism: https://www.psychologytoday.com/ca/blog/food-junkie/202004/perfectionism-and-self-criticism

There are some terrible weight loss books out there, but Dr. Kushner‘s book 6 Factors to Fit is one that is quite aligned to my philosophy on weight loss. He speaks of two types of people that relate to perfectionistic tendencies: the All-or-Nothing Doer and the Self-Critic. This link discusses his research and provides some insight on how to address these issues.

Medical News Today: How Perfectionism Affects Your Mental Health: https://www.medicalnewstoday.com/articles/323323

This article was a good executive summary of what perfectionism is. It discusses how perfectionism affects one’s mental health, and provides some practical suggestions to manage perfectionism.

Good Therapy: Perfectionism: https://www.goodtherapy.org/learn-about-therapy/issues/perfectionism

This site was a great detailed summary of what perfectionism is. It provides signs, examples, and types of perfectionism. It also provides some additional tips on how to overcome perfectionism.

Summary

sign: wisdom, not perfectionism

Perfectionism is actually one of the major reasons people fail on their weight loss journey. The world has provided unreasonable expectations on weight loss. Instead of being okay with going slow, people often feel like they need to lose weight fast. Furthermore, photoshopped photos and curated social media profiles can make people feel like whatever they are doing is never good enough. When the inevitable plateau comes, and it almost always comes, this bump in the road can make a person give up, even though they’re making incredible progress.

Especially if perfectionistic tendencies have been built up for a long time, it can be difficult to deal with. Sometimes the best solution can be getting external help, such as a doctor or therapist. Once these perfectionistic tendencies get addressed, the odds of success with weight loss and getting back control of one’s health can increase.

How to Get Back on Track: 8 Truths

If you’ve read my story, you’ll know that I left a pretty great job to create Luuze because I felt I could help others take back control of their health as I did mine. And as plenty of success stories pop up, I know that Luuze is helping people, which feels great. I know that the more work I put into Luuze, the more people will get the opportunity to transform their lives.

The flip side of this is that sometimes it feels like an immense responsibility, because, well, it is! If I don’t make as much progress I’d like on the continued growth of Luuze, I feel like I’m letting people down. Obviously, feeling like that rarely helps.

I call this the paradox of responsibility. Taking on the responsibility of a big thing can be immensely motivating. Paradoxically, it can so demotivate us immensely if we’re not feeling good enough to take on that responsibility.

Improving our health can feel the same way. We know that the benefits can be huge. Yet when we don’t make as much progress as we’d like, or feel like we’re not making any progress at all, we feel like we’re letting ourselves down. We feel like wanting to give up.

The Paradox of Responsibility

getting back on track weight loss the paradox of responsibility

Messages like “you can do it!” or “work harder!” or “here’s another person that has succeeded!” can inspire us. They can also make us feel like we aren’t good enough, which can stress us to a point of inaction.

Messages like “it’s okay to fail,” or “just be happy to be you,” can make us feel better about ourselves. They can also absolve us of our responsibility and justify our laziness. Messages like these can put us on a path of mediocrity.

Especially when it comes to our health, it’s important not to just absolve responsibility. Yet at the same time, we must find a way to recognize that it is impossible to make the perfect decisions every single time when it comes to our health.

The truth is that we need to find balance. Like yin and yang, there are facts that may seem contradictory, but are actually complementary to each other.

Understanding these complementary truths can help us find that balance. Here are some of them.

4 Sets of Complementary Truths

getting back on track - understand complementary truths

You’re human and can’t do everything right, all the time.

Also: You’re human, which means you have immense potential to transform and grow.

Oftentimes, people take an all-or-nothing approach to weight loss. They go hard and put an immense amount of effort into weight loss. However, when the inevitable slip-up happens (which always happens, because we’re human), an immense feeling of disappointment arrives, and that emotion leads to giving up. When this cycle repeats itself, people start feeling that they don’t have it in them to lose weight.

If we can find a way to forgive ourselves and remind ourselves that we’re human and can’t do things perfectly, the odds are better that we can dust ourselves and get right back on it. You don’t have to do everything right, all the time. But you do have to do some things right. And doing things right more often than not can lead to immense growth.

There were certainly points in my 100 pound weight loss journey where I gained weight, even over the span of a couple of months. And I was doing things wrong for decades before I finally succeeded. Eventually, however, I found a way to use micro-lifestyle changes to make the right choices more often than the wrong ones.

Hate yourself (just) enough to desire improvement.

Also: Love yourself enough to put the work into improving your future.

Loving oneself is important. Sometimes we only think we can do this by either accepting ourselves for who we are, or thinking that we need to change ourselves to that person that we want to be. I believe that there is a better alternative: if we can accept ourselves for who we are at this point in time while simultaneously knowing that our future selves can be better, we can get the best of both worlds.

Get support from others.

Also: Recognize that nobody but you is responsible for solving your problems.

When we don’t know what we’re doing, sometimes we need help. Sometimes a little spark from someone else is all we need to get started. It’s why Luuze was created in the first place: I knew that it could help others. It has been a privilege to share my experience with others. Luuze also exists only because I asked people for help.

Luuze is a catalyst to help people regain control of their weight. However, Luuze is just that, a catalyst: something that can help you but does not actually do it for you. What causes you to lose weight is your actions and your decisions, and your understanding of the things that are unique to you that create weight loss for you. Many people wait for an external factor or something outside of us to fix us. Those things can’t save us without our own efforts–they can only inspire us to discover the solutions for ourselves.

Recognize that you may need a break to help your mental health.

Also: Recognize that taking a break for too long can make your mental health worse.

I’ve been seeing a lot of posts these days about the need to take a break. The need to forgive ourselves if we do nothing, and with the load of the world, especially with a pandemic and a million other things on the go, that everything is ok if you aren’t perfect. This is true and I need reminders like these. I am prone to being a perfectionist, I am really hard on myself, and in the past, I have paid for this with poor health and high blood pressure.

What is also true is that if you don’t fix the stuff stressing you out, it will continue to stress you out. And much of the stuff that stresses us out can only be fixed if we put action towards fixing of those things.

Things that help our short term mental health often do nothing for our long term mental health, and vice versa.

Finding the balance where you take enough of a break to rejuvenate yourself occasionally and also understanding when you need that break can be powerful. For the perfectionists or those prone to pushing themselves too hard, actually scheduling structured break time on a regular basis can be effective.

Cheat days often help people because of this: it lets them take a bit of a break on a regular basis during their weight loss journey.

Find Balance to Get Back on Track

Losing weight can feel immensely burdensome. Many people give up because this burden feels too heavy. And it’s heavy because our health is important! At the same time, we often burden ourselves more than is necessary. If we can go slow, make micro-lifestyle changes, and reflect on the bigger picture, we can reduce that burden and spread it over time. If we can understand how the Paradox of Responsibility works so we can balance the need to push ourselves forward yet forgive ourselves if we don’t make progress, we can increase the odds of getting back on track so we can continue on our weight loss journey.

Deeper Issues: Binge Eating

Weight loss is complicated, yet also simple. It can be easy, but also very difficult. I know, because I’ve experienced complexity, simplicity, easy times, and hard times during my journey.

For many of us, a few micro-adjustments are all that is needed to get success on our weight loss journey. It can be that simple once we figure out what works for us.

But figuring out what works for us can be incredibly hard. Furthermore, some people have a lot more to figure out than others.

I am a huge believer in the feedback loop philosophy, where you reflect on your daily habits and make micro-adjustments to eventually change your lifestyle and lose weight permanently.

Unfortunately, for others, it may take some time for results to show. The reality is that we all start on different spots on the weight control spectrum. Weight loss is truly harder for some than for others.

Luuze can work for many people to help them repair their feedback loops, but I’ll be the first to say that it doesn’t work for everyone. I’m not a doctor or medical professional, nor do I claim to be one. I may not be able to help, but others might. There’s no shame in seeking professional help for these deeper issues. Taking back control of our health is incredibly important!

Binge Eating

Binge eating can be one of those issues. There is often an all-or-nothing approach that comes with binge eating, and cycles of restriction and then overeating can be a huge detriment to both mental and physical health. People who binge are actually often quite productive, with high standards and high levels of motivation. Unfortunately, these traits can be double-edged, because a feeling of not doing enough can take them off track.

One of the members of the Reddit r/luuzers community, u/tigertigerishungry, was gracious enough to share her story and experience with binge eating, and how she was able to overcome it. She also shares some of her additional insights on her weight loss journey here.

I share this story here because it may help those who are struggling with deeper issues realize that although sometimes our problems feel deeply personal, there are many others who have walked the same path. 

Q&A About Binge Eating with u/tigertigerishungry

Tell us a little about what binge eating is. How is it related to crash dieting?

I am sure there are many reasons that binge eating originates for different people, but for me and probably many others, it was a direct result of crash dieting and overly restrictive eating that began when I was a teenager. After I went on my first diet, I lost a lot of weight very quickly, but I quickly became obsessed and got more and more controlling and restrictive, and it was only after that that eventually I had my first few binges, from my body reacting to the extreme hunger and deprivation.

What was your experience with the crash dieting/binge eating cycle?

After the first few times I binged, I know now that I self-perpetuated the cycle by continuing to diet and restrict and over-exercise, in fact even more heavily than before to try to compensate for the binge. That just kept the binge urges coming and reinforced the entire cycle. After years of that happening, even once I stopped eating restrictively, the binge behavior was so ingrained in myself that I’d want to binge anyway, in reaction to any number of situations or stimuli or just purely at random. It was only after I let go of all my mental rules about the “right” way to eat and paying attention to managing my weight in healthy and gentle way that I was able to ignore those unhealthy urges. The impulse to binge always felt too powerful and undeniable when I was still in a restrictive dieting mindset or consuming too few calories.

You mentioned you read a book called Brain over Binge. What were your biggest takeaways from that book?

A couple of takeaways from Brain Over Binge that felt really true for me: The cause of all binges is the binge “urge”. That’s the automatic thought or feeling of wanting to binge eat, the sort of pathway that gets worn into your brain’s impulses, and it’s the only reason a binge ever happens. It’s not because of emotions or situations. Without that very specific urge, we’d never choose to binge in order to relax or de-stress, to solve a problem, distract ourselves, or whatever else, because it would be entirely illogical to do so. Learning this was incredibly comforting and freeing to me, because it meant that I no longer had to solve all my life’s issues or avoid any and all stress or difficulty in order to recover. Binge urges can be annoying, but they’re not dangerous, and they have no power over your actions, so they don’t need to be something to fear or even avoid. You can absolutely experience them without acting on them, and in fact, that’s the way to help them die out. Knowing this, in conjunction with taking actions that make reacting to binge urges less appealing (not restricting food or types of foods, making binge foods not un-allowed but also not easily accessible, etc.) is a powerful combination.

How did you start learning to eat more flexibly and moderately?

It was actually the r/loseit discussion board on Reddit that introduced me to a way of eating, losing, and maintaining weight, that was flexible and sustainable for the first time. Even though I did not strictly count calories, due to anxiety and binge urges it still brings up in me from my disordered eating as a teenager. Re-educating myself about the knowledge and the math of how calories relate to weight was an eye-opening experience for me. It was so helpful to learn and have it affirmed by hearing others’ experiences that any and all foods are fine to eat, at any timing, as long as overall calories are in check. And realizing the insane amount of calories I was consuming during binges also gave me the freedom to say, “I can eat SO much food at regular meals and still lose weight, just as long as I am not binge eating.”

How were you able to rethink your routine about diet and exercise when you had kids?

It was a huge adjustment having kids, but it ended up being very positive for me. I realized I could no longer be as strict about my eating or exercise schedule, and that led to me challenging a lot of overly restrictive thoughts I had about what it took to maintain a healthy weight. For example, I used to be hung up on never eating too late in the day; I used to be deathly afraid of carbohydrates, and I had always religiously gone to the gym every single morning. It caused me a lot of mental anguish when I could no longer always do those sorts of things due to the time constraints of having small kids, and it caused me to vacillate between taking extreme actions to make them happen or giving up entirely. Eventually, though, because my biggest enemy to weight loss was always binge eating, giving up all those rules in favor of eating well as best as I could and exercising for fun possible actually made it possible for the first time in my life to feel I could ignore urges to binge eat. Weight loss is all about eating fewer calories than you expend. It doesn’t have to take a lot of time and money, so even being overwhelmed by kids, it’s entirely possible to still lose weight. Every small thing adds up. Short and/or sporadic workouts are great. Just plain walking around with the kids is great. Eating what’s easiest for you to cook, just less of it, it’s great.

How do you manage cravings?

Since I’ve been addressing binge eating, I think it’s important to distinguish between healthy cravings and binge cravings. Normal and healthy food cravings are something I look forward to and try to incorporate into my next meal. That’s a part of eating flexibly – any and all foods can be part of an overall healthy diet when in the appropriate portions and frequencies. Cravings should be a useful signal of WHAT to eat – just not WHEN, or HOW MUCH. I can actually tell if something is actually a binge urge disguised as a craving if I’m NOT interested in making it a part of a normal meal or dessert, if I want to save it up for when I’m alone, or I have a strong aversion to eating it in a moderate quantity or being mindful of the calories in it. For those binge food cravings, I take the opposite tactic and pay no attention to them, or deliberately distract myself from them, because I know from years of experience that giving into THOSE cravings only makes them stronger rather than satiating them. I like to think of it as “I’m choosing not to buy/eat this because I don’t want to be battling the urge for more, more, more for the days to come” – not because cravings or any certain foods are bad, but because it’s a much more positive choice for me not only now but later. I think healthy cravings can even be helpful when combating binge eating, because it lets me look forward to food and enjoy eating in a healthful context, and that can sort of “crowd out” or replace thoughts or actions around binge eating.

What final message would you want to share to people who are prone to binging?

First of all, that anyone struggling with binge eating is far, far from alone. Especially with all the mixed messages we get about what healthy and normal eating and sustainable weight loss is, it’s almost not a surprise to me that many people end up facing binge eating issues. But I would also encourage even long-time sufferers that it is absolutely possible to end the binge eating habit for good. It might mean putting off weight loss or doing it slower, but it is 100% worth conquering the binge eating.

Finally, one tip that made a really big difference to me: think one of the most important aspects of binge eating recovery is to not let the binge eating become the main feature of your life, and instead to fill your life as much as possible with other good things. If you have a binge, go right back to doing what you’d do if you hadn’t binged. Reacting to the binge, either by beating yourself up mentally, under-eating or over-exercising, or saying “what the heck” and bingeing or just plain overeating even more, ALL of those options just cement the cycle. The very best thing you can do is to make the binge eating as small and insignificant as possible in your thoughts and your behaviors, to help it die out as the rest of your life becomes bigger.

I also want to stress that everything I’ve shared here is based on my own, very personal experience. Recovery from binge eating is not one-size-fits-all, and whatever mental understanding or practical strategies that work for any individual is always what’s best.

What Do All the Numbers on the Dashboard Mean?

Luuze’s dashboard helps you understand if you are making progress on your weight loss journey, or if you need to make adjustments. If you don’t fully understand how trend weight works, however, the numbers may not align with your expectations of what they should be. Here’s an explanation of what all the lines on the chart mean.

Luuze dashboard
  1. The first number (Trend Weight) is the trend weight, which is Luuze’s representation of what your weight truly is. It can often be a number that is higher than your scale weight, but because of this, it is also a number that does not jump up when you retain a lot of water and your weight spikes up. The fact that it goes up and down far less than the scale weight is how Luuze helps you stick with the journey. Read more about trend weight and how the scale lies. On the chart, this number corresponds with point A on the diagram.
  2. The Trend Change is the difference in trend weight between the current measurement and the previous measurement. Generally, if this number is negative, you are losing weight. If the number is positive, you may be gaining weight. On the chart, this number corresponds to B minus A on the diagram.
  3. Today’s goal is how much you should weigh today if you want to reach your goal by the date that you put into Luuze, assuming your weight loss was constant. Comparing this number to the trend weight can be extremely powerful, allowing you to use simple rules to manage your weight. On the chart, this number corresponds to C on the diagram.
  1. lb (or kg) Ahead of Goal is how many lb (or kg) you are ahead, or behind your goal. This number corresponds with C minus A on the diagram. Note that this is a comparison of your current trend weight to today’s goal, not a comparison of your scale weight.
  2. The Scale 2-Week Best is the lowest scale weight you have weighed in the past 14 days. On the chart, this number corresponds to the gray dot D on the diagram.
  3. Scale Lost Past 30 days is how much weight you have lost, in scale weight.
  4. Lost All Time is how much weight you have lost, in scale weight.

Note that all of these numbers, if tapped, will provide an explanation of the dashboard item, and will also allow you to customize the item to something else if needed.

If you have any further questions on what the numbers on the dashboard mean, or have feedback on how to better improve people’s understanding of the numbers, don’t hesitate to contact me and I’ll try to explain further.