Many of my weight loss clients experience frustration when I take their numbers and they see their weight isn’t going down. Often I tell them not to even step on their scales and to come in every week to check their progress. This lets me take all their numbers such as total weight, BMR, muscle mass, body fat, hydration levels, visceral fat, bone density etc. I tell them that their weight isn’t the best indicator of progress because if they lose inches they are burning fat and gaining muscle.
When you workout to lose weight, you’re burning fat at the same time. Your body gets smaller but your weight stays the same because muscle weighs more than fat but fat takes up more space. The fat you lost shows up in the lost inches but the muscle you gained keeps you from losing pounds. So when you lose inches from your waist but your weight stays the same you shouldn’t be alarmed.
Lose Inches and Fat with Exercise!
Research has shown that the most effective way to lose inches is by dieting and exercise. Replacing fat for muscle speeds up your metabolism which is how you burn fat. One study showed you can burn up to fifty more calories per day by adding four pounds of muscle. The best exercise for burning calories is cardio or HIIT. These are immediate fat burning results and can last hours after you’re done exercising. Make sure to stretch before you workout with weights and after your exercise too. Try to get 3 to 5 of cardio throughout the week, if your main goal is to shed excess body fat.
Lose Fat with a Healthy Lifestyle
A healthy diet and a clean lifestyle will help you lose excess fat. Your fat loss will show in your slimmer waistline but may not show up on the scale. It’s because visceral fat burns faster and is easier to get rid of. You’ll only start dropping pounds when you are burning more calories than you eat.
Proper nutrition combined with consistent and intense exercise helps safely burn a lot more calories a day. If you’re burning 1800 calories you need to keep track of the calories you are taking in. When you look at the numbers you need to eat 500 fewer calories every day than what you need to maintain your weight.
You can safely lose two pounds per week or more with the proper nutrition plan and exercise. Here are some healthy eating tips to get you started creating a safe and healthy caloric deficit diet.
- Replace sugary drinks with water.
- Get three servings of lean protein per day. Protein keeps you full longer.
- Eat less fats because they have more calories.
- Have 6 small meals a day.
- Get 20 grams of fiber per day from whole grains, fruits, and vegetables.
How to Measure Your Progress!
When you go on a weight loss program stop looking at the numbers on the scale and use other ways to see your progress. Have you noticed your clothes getting looser? When you notice your clothes getting loose you know you are meeting your goals. How many inches have you lost off your waist? Your waist measurement is a great tool for judging health because it means you are losing visceral fat. Finally, your overall body fat measurement is one of the best signs of your progress. If you would like to achieve a fitness goal and would like some professional advice, get in contact with one of our specialist.
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By: Moraima Buonafede