Fat Loss, Not Weight Loss
Originally published Aug. 22, 2018.
Weight loss, weight loss, weight loss. It's on so many of our minds. How can I lose weight? I've been working out hard, why isn't the scale moving? My clothes fit better so why am I only 2 lbs lighter? As a trainer, I hear these questions asked time and time again. So, what is the answer? Why the hell isn't the scale moving? The simplest answer and one that is quite plausible is that you simply haven't been doing things to lose weight. For my clients, I know this isn't true because I watch them push themselves and work very hard.
Most people have heard the phrase, "muscle weighs more than fat." This is exactly what is happening although the phrase is a little misleading because 10 lbs is 10 lbs. Regardless, whenever my clients set a weight loss goal for themselves I have a conversation about body composition with them so we can adjust their goals properly. Outside of some athletes, when you say you want to lose weight what you really want to do is change your body composition. You want to be lean and sexy. Your goal is really to reduce your body fat percentage. Body fat percentage is the percentage of your body weight that is fat. So, as I have seen with many people, you can actually gain weight and lower your body fat percentage at the same time through muscle gain. Much of the training I do with my clients is based around resistance training (weightlifting). As a result, all of my clients build muscle while they are losing fat. This explains the lack of total body weight loss because fat is dropping but muscle, along with water, is increasing and you don't see as many pounds drop off as you might expect.
Checking your body fat % isn't as easy as weighing yourself but technology has made it easier to test. Many gyms have handheld devices than you can use to test this or you can get relatively inexpensive scales for your home which test this as well. Whatever device you choose to use, make sure you remain consistent because there can be a big discrepancy between methods. So, if you've been working your ass off and you aren't seeing the results on the scale you want, find somewhere that can check your body fat and see the great results you have accomplished!