"Stop obsessing over the scales," says Sam. "Don't weigh yourself every day. If weight loss is a primary goal, it's OK to weigh yourself every two or four weeks, but you need to focus on how you feel, how much energy you have and how your clothes fit. Obsessing over what the scales say isn't healthy."
The proof is in the pictures with this one — many people can stay the same weight but drop an entire dress size when they're eating well and working out. Why? As you shed fat, you gain muscle — you might weigh the same but your physical shape changes, and you become smaller, leaner and fitter. Scales can't tell you that! Take before and after shots on your phone to really track the changes in your shape.