98.3% of people are using the scale all wrong. 

You step on. See the number is up 2 pounds, and spiral. 

"I did everything right, what gives?"

Here's what's going on. 

Day to day changes: 

Mostly come from water weight. Food still in your system. More fiber, more carbs. Higher sodium. Sleep changes. Stress. 

It can swing 4-5 lbs in 24 hours and have nothing to do with fat.

So - if you weigh yourself once a week and make decisions off a single number...

yikes

The fix is weighing in every morning. No food, no water, after using the toilet. Then look at the weekly average instead of any single day. 

Add up all 7 weigh ins, and divide by 7. 

The daily number is noise. The trend across weeks is signal.

Another thing: if you're building muscle while losing fat, the scale can barely move while the way your body looks and feels completely changes

At that point, the scale just can't tell the whole story. 

The mirror and the belt complete the picture.

If you want a training plan that actually shows you those type of visual changes... I put one together for free