I had a client this week who has lost 10” over five areas we measured, but has not lost weight. How can that be? If you’re experiencing the same thing, here are some things to consider:
Weight Isn’t Everything.
All of us, women especially, can get too focused on the number on the scale, sometimes to the point of obsession. This can get in the way of actually getting healthier and losing fat. Many factors that are unrelated to actual fat loss come into play when looking exclusively at the number on the scale, and can impact weight by as much as three to five pounds day to day: if you are retaining fluid, haven’t had a bowel movement as often as usual, or you’ve gained some muscle, the scale is likely not accurately showing your fat loss results.
A Loss of Inches Equals Success.
It’s important not to put all your measure of success on one variable, like weight. You should also:
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Go by how your clothes fit. Do we really need a scale to tell us the direction our weight is going? Use a pair of non-stretch pants that are a little too tight and try them on once a week. You can see and feel how they fit and get a good idea of whether your weight is moving in the right direction.
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Take your measurements. One pound of fat is significantly larger in size than one pound of muscle, but muscle weighs more, so you may still be on the right track even if the number on the scale isn’t shifting. Measure yourself at common areas such as your bust, waist, hips, and thighs. Be consistent to measure over the same spot each time and pull the tape measure snug but not so that it’s compressing the skin. Measuring once a month is probably sufficient.
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Use a scale that measures body fat. Body fat measurements can be affected by a variety of variables too, just like weight, but can help you get a fuller picture of your progress. Measure under similar circumstances every month or two, and you’ll get a guesstimate of your body composition, which is better than weight at measuring success and health. (Measuring under similar circumstances means, for example, that if you weigh yourself in the morning before breakfast, you should weigh yourself in the morning before breakfast each time to decrease the effect of other variables in your measurements).
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Set performance goals. More important than any of the measures above is having consistently healthy habits with eating, exercise, and mental well-being; so track your success with healthy behaviors as a true measure of results.
Karen Fisher, MS, RD, LDN, CDE is a dietitian in Reno, Nevada, happily promoting the benefits of healthy foods at her nutrition consulting firm, Nutrition Connection. Find her website at www.NutritionConnectionNV.com
To find a nutrition expert in your area, go to the academy website – Find an Expert https://www.eatright.org/find-an-expert
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