Despite a whole month of dedicatedly working out in the gym, while paying attention to my food habits, I saw very little to no change in my weight. However, surprisingly enough I did see a difference in the way my clothes fit in certain areas like my arms. Upon measurement, I realized that I have lost an inch or half of fat from areas like my biceps, quads etc. So why hasn’t the number changed on the scale?

The initial stages of fitness journey can often end in a lack luster way. One expects to see the number of pounds go down on the scale, however, sees no particular change in the number. While it may be a difference in perception, the placebo effect of seeing a change within yourself because you have been working hard, or your body could be losing fat, but not the weight.

Going Through Body Recomposition

One of the most common and positive reasons why you might be losing inches but not weight is because your body composition is changing. Specifically, you could lose body fat while simultaneously gaining muscle mass. The Cleveland Clinic explains that this is most likely if you've started a new exercise routine that includes strength training or weightlifting. Since muscle tissue is denser than fat tissue, it takes up less space for the same amount of weight, which means the weight remains constant.

So, even if the number on the scale stays the same, your body could be getting leaner and more toned as you replace bulkier fat with denser muscle. This is a fantastic change for your overall health and how you look and feel, even if the scale isn't immediately reflecting it.

What Could Be Some Other Reasons Why You Are Not Losing Weight

One thing you must remember is that weight loss is not a linear process, some days you will feel lighter and witness some weight loss. On other days you may find that your scale is back in its original position. This could be due to water retention. This is the excess fluid that your body stores. It is an abnormal buildup of fluids that can be caused due to many reasons. WebMD explains that it can be due to your lifestyle choices like sitting or standing too long, intense exercise can also cause your body to retain more fluids. For women, hormonal changes during their menstrual cycle often led to water retention and bloating. Even certain supplements, like creatine that some people take for muscle growth, can temporarily increase water in your muscles.

It Could Be A Weight Loss Plateau

It's also possible that you've reached what's often called a weight loss plateau. Mayo Clinic explains that this is a point where your weight stays relatively the same for a period of time, even if you continue with your diet and exercise plan. This can happen because as you lose weight, your metabolism, which is how your body burns calories, might slow down slightly. Your body needs fewer calories to maintain a smaller size, so the calorie deficit you were initially creating might not be as large anymore. While this metabolic slowdown isn't usually drastic enough to completely halt weight loss, it can make progress feel much slower.

How Often Should You Check The Scale?

Studies like the 2012 review published by the Journal of the American Dietetic Association, have actually shown that people who weigh themselves more often, or every day, and also keep track of what they eat and how much they exercise, tend to be more successful at losing weight and keeping it off in the long run. This might be because when you see the number on the scale regularly, it helps you stay focused on your goals and encourages you to keep making healthy choices.

However, it's also important to remember that the scale isn't the only way to measure progress. If seeing the number go up and down every day makes you feel bad about yourself or makes you worry too much about food, then maybe checking less often is better for you. At the end of the day, your overall health is about so much more than just the number on the scale.

In a refreshing departure from traditional workouts, an international team of researchers has identified a joyful and highly effective way to reduce stress, build resilience, and enhance well-being—dancing. According to a recent study published in the Psychology of Sport & Exercise, dancing not only lifts your mood but also triggers a powerful biological response that supports mental health.

“By dancing, we can tap into a natural stress-relief mechanism that enhances our resilience and helps us cope with daily pressures,” said Jonathan Skinner, co-author of the study and a researcher at the University of Surrey in the UK. “It’s fascinating to see how something as enjoyable as dance can have such profound effects on our mental health.”

The study highlights how dancing encourages the release of feel-good hormones such as endorphins and oxytocin. These chemicals are known to reduce anxiety and foster social bonding. Researchers observed a decrease in levels of cortisol—the stress hormone—as well as reductions in heart rate and blood pressure among participants who danced regularly.

Beyond the biological benefits, dancing offers psychological advantages too. It allows for emotional expression, strengthens social connections, and can be a gateway to a sense of community. “Encouraging people to move together can create a sense of belonging and support while enhancing their ability to cope with stress,” Skinner added.

Mental Health Concerns Are On Rise Globally

These findings come at a time when mental health concerns are on the rise globally. Experts are now advocating for dance to be incorporated into community health programs, schools, and wellness initiatives. The accessibility of dance is a key advantage—it can be done solo or in groups, at home or in studios, and requires no special equipment, making it an inclusive form of exercise.

In fact, a 2022 review published in Frontiers in Physiology echoed similar conclusions. It noted that dancing improves both physical and emotional health in children and adolescents, and recommended that policymakers and educators seriously consider dance-based programs to promote long-term physical activity.

For adults, dance can be a fun way to meet the World Health Organisation's recommendation of 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening exercises on two or more days.

The style of dance also plays a role in how many calories you burn. According to Healthline, a 150-pound person can burn around 118 calories in 30 minutes of ballroom dancing and up to 207 calories doing swing. Ballet improves strength and posture, Zumba boosts cardiovascular endurance, and even pole dancing is gaining popularity among older adults for its fitness benefits.

Whether it is salsa, hip-hop, or a kitchen dance party, the rhythm of movement could be just what your body and mind need. In a world that often prioritises high-intensity routines and rigid schedules, dance offers a more joyful, expressive path to health.

Danish pharmaceutical giant Novo Nordisk scored a huge legal victory that restricts compounding pharmacies from marketing or selling cheaper, unapproved versions of its blockbuster weight loss drugs Ozempic and Wegovy. On Monday, US District Judge Mark Pittman denied the Outsourcing Facilities Association's bid for a preliminary injunction that would have prevented the FDA from taking action against its members for making copies of semaglutide, the active ingredient in Ozempic and Wegovy.

What Do Compounding Pharmacies Do?

Compounding is a process where pharmacies mix ingredients of a drug to create a specialised version for specific patients. Say someone is allergic to a dye in a branded medication or needs a liquid form, and the main manufacturer only sells capsules. In that case, the patient can turn to a compounded version or the liquid form. Moreover, when drugs are in short supply, they can be compounded in larger quantities to help fill the gap.

Hundreds of thousands of people flocked to these compounding firms when they didn't have enough money to afford the costly weight loss treatments. The prices of both Wegovy and Ozempic rose exponentially, given the skyrocketing demand in the last two years. Notably, the Texas judge's verdict came in response to a February lawsuit from a compounding trade group against the FDA's determination that the active ingredient in those drugs, semaglutide, is no longer in shortage in the US. The decision also means the FDA can start targeting federally regulated 503B pharmacies, which manufacture compounded drugs in bulk with or without prescriptions, after May 22. The agency’s actions can include product seizures and warning letters to pharmacies.

How Do Semaglutides Work?

Semglutide is the synthetic version of GLP-1, a natural hormone produced in the intestines that regulates blood sugar, appetite, and digestion. Now, every time you eat, your body produces various hormones, including GLP-1. These are called post-nutrition hormones and help you absorb the energy you just consumed.

GLP-1 travels to your pancreas, prompting it to produce insulin. It also travels to the hypothalamus in your brain, which gives you the feeling of being full or satiated. Ozempic imitates this hormone, thereby silencing the food chatter in the brain. Interestingly, for some people this food chatter is really quiet ( people with low appetite), and for others, it is an outburst (people who generally binge eat.) So with Ozempic, silencing this self-talk in the brain, people tend to lose their appetite and eventually weight.

However, it is important to note that losing weight includes not just fat but muscle as well. Losing too much muscle can lead to reduced strength and a shorter life span. Notably, records show that most people who start taking them stop it at 12 weeks; therefore, it is important for some but not for others.

As we today observe the World Dance Day, let us look at what dancing can help us with. Of course, the physical benefits are there. When you move your body, do any sort of physical activities, you are working out in some form and it helps you stay fit. Like everyone have their fitness regime, your dance routine can also help you stay fit. In fact there are certain fitness regime, including Zumba that keeps you fit through dance.

However, the benefits go much beyond just physical fitness, dancing can actually help you live a stress free life.

TikTok Dances For Mental Health

In one of the latest trends in TikTok, people are bringing back pangs of nostalgia to the internet with their 90s dance on rapper Doechii's song 'Anxiety' from the "The Fresh Prince of Bel Air".

Why is this trend important? With big names also jumping in and dancing to the rhythms, including Wil Smith and Tatyana Ali, experts say that this is helping ordinary people normalize anxiety.

Certain anxiety disorders are marked by persistent, or excessive worry. It could be fear about situations. As per the Mayo Clinic, these moments of anxiety can include panic attacks and sudden episodes of intense fear or discomfort

Research suggest that creative activities, including dancing can help relieve this stress. Dancing also engages multiple areas of the brain and demands full attention, which can then shift the focus from anxiety feelings. Supporting this idea, a 2021 study from UCLA Health found that conscious dance led to mental health improvements in a large majority of participants, particularly those dealing with anxiety, depression, or a history of trauma.

Dancing: A Complete Stress Buster

Dance involves full-body movement and coordination. This kind of physical activity stimulates the release of endorphins—natural chemicals in the brain that act as mood boosters and stress relievers. During a panic attack, when anxiety can feel overwhelming, these endorphins help calm the body and mind.

Engaging in dance also activates deep breathing patterns, especially in structured styles like Indian classical dance. This is important because panic attacks often lead to rapid, shallow breathing or hyperventilation. The breath control involved in dancing can help slow things down and regulate the body’s response.

In addition, dance improves body awareness. When someone is in the middle of a panic attack, they often feel disconnected or dissociated from reality. Focusing on movement—on the placement of your arms, the rhythm of your steps, the tension in your muscles—can bring attention back to the present. This grounding effect helps reduce the intensity of the attack and prevents it from escalating.

Dance as a Distraction and a Mindfulness Tool

Experts explain that one reason dance can be so effective is because it serves as a powerful distraction. Instead of spiraling into anxious thoughts, the brain is forced to concentrate on movement, rhythm, and coordination. This temporary shift in focus can prevent panic from taking over.

Dance also builds mindfulness, a practice often recommended in therapy. Whether it's through a slow classical routine or a high-energy freestyle session, dance requires attention to the now. The combination of mental focus and physical release gives the body a chance to reset and relax.