The terms “weight loss” and “fat loss” are often used interchangeably, but they’re not the same thing.
So often, we refer to our journey as a "weight loss" journey, which can cause a mindset that is hyperfixated on the movement of numbers on a scale. Most of the time, when we talk about wanting to lose weight, we’re really talking about wanting to lose fat. The problem is that fat loss isn’t always reflected as a lower number on the scale.
Weight can include so much more than just body fat.
"Weight Loss" can include:
Fat Loss
This is the typical goal of those on a "weight loss" journey.
Muscle Loss
Typically not a goal of most journeys.
Bone Mass Loss
Never a goal, though it can occur in some instances.
Water Loss
Water retention and loss is human, everyone experiences it regularly to some extent.
Fussy vs Fit Experience
My journey so far has been accomplished primarily through diet and walking (averaging 4 miles per day). Beginning last week, however, I've made a goal of exercising three times a week in order to start increasing my strength and toning areas of my body that I'm self-conscious about.
Unfortunately, I've found that adding exercise to my routine means the scale doesn't move much. I'm trying not to let this discourage me, because the scale is not an accurate representation of my journey.
@fussyvsfit Workout! Crunch machine gets in my ab workout without hurting my back. #myweightlossjourney #weightloss #plussizeweightloss #workoutchallenge
♬ Work Bitch - Britney Spears
How to Use a Scale
The scale is a tool. Like any tool, it does serve a purpose and it can be useful in your journey toward your fittest, healthiest self.
It's important to remember, however, to avoid connecting a strong emotional attachment to the numbers on a scale (easier said than done). The scale is not proof of "success" or "failure" on your journey; the numbers displayed are neither "good" nor "bad."
There is a GOOD way to use the scale though: rather than worrying about those fluctuating daily scale amounts, monitor scale trends over time.
This can be done with either a daily or weekly weigh-in (do what works best for your own personal physical and mental health), first thing in the morning, after using the bathroom and before eating/drinking anything. Preferably, weigh yourself either without clothing, or always in relatively the same clothing (i.e. pajamas). Record the number and move on. It's a record, not a judgement!
At the end of the week or the month, generate the averate number for that week/month. Write these down or record them in a program like Excel. Then compare your averages over the month/year.
Using the calculated average weight, you won't be looking at those daily fluctuations that are part of being human (retaining water, inflammation, hormone changes, etc.). This gives you a better view of what is occurring with your overall weight.
Remember, however, that this still doesn't factor in fat loss vs muscle gain! It's just a tracking tool for your journey.
If this causes too much emotional turmoil, throw it out! Don't keep doing something that is harming your emotional health.
While the scale is a tool, it is not a requirement to succeed in your fitness journey.
Other ways of assessing progress beyond the scale:
- Track your body fat percentage (some scales offer this feature)
- Note: these are estimates and not 100% accurate
- Take progress photos and/or videos
- It's easy to get lost in numbers and forget how those numbers are reflected in the flesh. Progress photos/videos give a visible representation of your journey that is helpful as both motivation and mental health.
- Take measurements monthly
- Measuring the circumference of various areas of your body more accurately represents your fat loss journey (unless you have reached a stage of major muscle growth)
- Apps like "Remeasure" will show you where to measure on your body and track your measurements overtime
Signs of Success Beyond the Scale:
There are so many ways to track your progress, but how do you calculate success on your fat loss journey?
- If your overall numbers from the various tracking methods are sloping downwards, or even maintaining a consistent number over a short time, you are on the path to success.
- If you are able to lift heavier weights, use stronger resistance bands, walk/run further, etc. you are on the path to success.
- If your clothing is fitting looser or more comfortably, you are on the path to success.
- If your skin, hair, and nails are clearer and healthier, you are on the path to success.
All of these are true, REGARDLESS of what numbers are showing on the scale if you are on a "fat loss" journey.
One last reminder:
It is scientifically impossible to actually lose or gain pounds of fat overnight. If you see number on the scale jump by several pounds, it is measuring water weight.
If you're on a fat loss journey, remember that it will take a substantial amount of time. Make sure you have a nutrition and, if applicable, workout plan that you can comfortably and happily sustain. If your diet or workout schedule is making you miserable, you will fail. Every diet/workout plan can be successful under the right conditions, so find one that you can be happy with long term.
The most successful fat loss journey starts with lifestyle changes. Build a life that you don't want to escape from!
