Isn’t it frustrating to be losing inches but not weight?
There’s nothing worse than working hard on your diet and exercise without having any results to show for it on the scale. But just because your weight on the scale isn’t budging it doesn’t mean you’re not on the right track.
Too many people unfortunately give up after stepping on the scale and not seeing the results they’re looking for. But you could actually be getting the body you want but the scale is deceiving.
Ultimately, it’s a lot better to lose inches than it is to just “lose weight” on the scale. I’m going to explain to you why the non-budging scale is deceiving you even though you’re losing inches.
Over the years as a personal trainer, I've encountered clients who claim they haven't shed any pounds despite visible slimming. It's a puzzling scenario, but the truth is simpler than expected. People often perceive a difference in their appearance due to changes in body composition, even if the scale doesn't reflect it. It's a reminder that weight isn't the sole measure of progress in fitness journeys.
If you’re working out, then most likely the reason the scale hasn’t gone down is because you have been adding some lean toned muscle to your body. When it comes to fitness and improving physical appearances it’s often thought that you just want to “lose weight.” But not all the weight on your body is the same. Instead, you should be focusing on losing fat on your body.
If you look at a pound of fat versus a pound of muscle, you’ll quickly see just how much bigger the fat is than muscle. This is because muscle takes up far less space than the fat despite being the same weight.
As you start exercising and building muscle, it will “offset” the amount of fat you’ve lost when stepping on the scale. This explains why you’re losing inches but not losing weight.
One of the easiest ways to tell if you’re losing inches is to check how your clothes fit. If you’ve noticed you lost a pant size, a few notches on your belt and your shirts feel baggier than before then that’s a good sign you’ve lost fatty inches on your body.
Now if you have a lot of weight to lose starting off (30+ pounds) then you’re most likely going to lose weight right out the gates. But if you only have say 10 to 20 pounds to lose then it’s going to become a lot less clear when you step on the scale.
This is why it’s so important to track your progress by methods other than just the scale. It’s a much better to track your progress by measuring your body fat percentage, inches, how your clothes fit and before & after pictures.
If you struggle to shed stubborn fat, it may be because you are simply losing weight. The issue with solely focusing on weight loss is that you end up losing a considerable amount of muscle mass as well. As you age, your body naturally loses muscle, which often results in older adults accumulating more fat. Therefore, if your weight loss approach only targets shedding pounds, you might be reducing fat but also sacrificing valuable muscle mass. This method does not effectively reduce body fat and can potentially lead to an increase in fat accumulation, as you are losing muscle tissue.
This is precisely why many individuals who lose weight still find it challenging to eliminate persistent fat in areas like the abdomen, hips, arms, and thighs. The key is to decrease your body fat percentage instead. By doing so, you will effectively burn fat from these stubborn areas while achieving a more aesthetically pleasing physique.
Some women may be apprehensive about the idea of gaining muscle, fearing that they will bulk up significantly. However, with the right combination of diet and exercise, it is very unlikely that you will develop substantial muscle mass quickly. Instead, you will likely attain a leaner, slimmer, and more toned physique that is not prone to sagging. Many women who lose weight may fall into the trap of appearing "skinny fat," where their slim body looks soft, dimpled, and saggy rather than firm and defined. Additionally, being "skinny fat" can have negative implications for your overall health.
By reducing body fat and incorporating lean muscle, you can boost your metabolism. A faster metabolism leads to increased fat burning for energy, ultimately enhancing your physical appearance. Your clothing will fit better, and you will achieve a more attractive look. It is preferable to have a body resembling a lean piece of steak rather than a soft, bowl of Jell-O.
Of course, there are other reasons that you may not be losing weight, but these are the most common WHEN you're following a training program.
How To Lose Fat Without Losing Muscle (Burn Fat, Not Muscle)
Eat A Sufficient Amount Of Protein
Maintain Or Increase Strength Levels
Don’t Reduce Calories By Too Much
Reduce Weight Training Volume And/Or Frequency
Get Pre And Post Workout Nutrition Right
Take Diet Breaks When Needed
Avoid Excessive Amounts Of Cardio (Or Don’t Do Any At All)
Comments