{"id":150302312441,"date":"2022-09-27T11:14:40","date_gmt":"2022-09-27T15:14:40","guid":{"rendered":"https:\/\/bioptimizers.com\/blog\/?p=150302312441"},"modified":"2024-08-19T05:29:37","modified_gmt":"2024-08-19T09:29:37","slug":"ways-to-know-if-youre-losing-fat","status":"publish","type":"post","link":"https:\/\/bioptimizers.com\/blog\/ways-to-know-if-youre-losing-fat\/","title":{"rendered":"5 Ways To Know If You\u2019re Losing Fat"},"content":{"rendered":"\n

Overview<\/h2>\n\n\n\n

Some people quit altogether or even binge once they see their weight go up. <\/p>\n\n\n\n

The truth is that scale weight is typically not a good way to measure progress for many reasons. You could be making great progress while your weight goes up. <\/p>\n\n\n\n

This article will cover how to avoid the pitfalls, and what to measure instead.<\/p>\n\n\n\n

Tracking Your Weight<\/h2>\n\n\n\n

Tracking your weight using the scale is the most common method out there. While the scale provides you with some information, it doesn\u2019t have the ability to distinguish fat loss from muscle loss.<\/span><\/p>\n\n\n\n

For this reason, relying on the scale alone may give you misleading input about your weight. Ideally, you should track your body composition, which tells you your percentage of body fat and lean mass, which includes muscles.<\/p>\n\n\n\n

This way, you can reliably monitor whether you\u2019re losing weight in fat or muscle.<\/p>\n\n\n\n

Let\u2019s consider this example<\/strong>: Person X adopts a fitness program with a caloric deficit diet. <\/p>\n\n\n\n

After weighing themselves on a scale every day for a few weeks, they notice that their weight is not dropping. In fact, it increases on some days.<\/p>\n\n\n\n

At the same time, person X is starting to look thinner. What\u2019s going on here?<\/p>\n\n\n\n

The explanation is simple<\/strong> \u2013 Person X is losing body fat but gaining muscle mass at the same time. This doesn\u2019t move the number on the scale down; however, you will be getting healthier and leaner.<\/p>\n\n\n\n

\"woman<\/figure>\n\n\n\n

Reasons You Can Gain Weight, But Not Gain Fat<\/h2>\n\n\n\n

There are several reasons you might be gaining weight without gaining fat. If you notice weight gain, it is crucial to reflect back on what you have been eating and doing the previous days.<\/p>\n\n\n\n

Water Retention<\/h3>\n\n\n\n

When water builds up in the body, it causes bloating and puffiness in the legs, arms, and abdomen. Over the course of 24 hours, water levels fluctuate in your body, adding or subtracting 2-4 pounds.<\/span> There are several factors that can contribute to changes in water weight.<\/p>\n\n\n\n

If you\u2019ve been eating a low-carb diet<\/a> and then have a high-carb meal, you will gain glycogen and water weight rapidly. The same thing can happen after eating out, as restaurants tend to add much more salt to their foods compared to home-cooked foods. The salt intake can increase water retention.<\/p>\n\n\n\n

Another reason for fluctuating water weight is the menstrual cycle. For women, water retention peaks during the first day of menstrual flow. This is important to consider if you\u2019re a premenopausal woman and weigh yourself every day.<\/p>\n\n\n\n

Similar to how easily water weight can be put on, you can also lose water weight very rapidly. Many dieters lose 5 – 10 lbs, or even up to 10% of their body weight, over the first week or two, as this is mainly water weight. After this has settled, your weight loss will not be as drastic.<\/p>\n\n\n\n

A Full Stomach<\/h3>\n\n\n\n

Weighing yourself after a copious meal can trick you into believing you\u2019re gaining weight. <\/p>\n\n\n\n

While the average meal weighs around 150-200 grams, consuming multiple meals per day in large quantities can make it seem like you\u2019ve gained weight.<\/span><\/p>\n\n\n\n

Another possible reason for false weight gain is constipation. When your digestive system is unable to remove stool from the body, all the extra weight will affect the scale reading.<\/p>\n\n\n\n

Post-Exertional Inflammation<\/h3>\n\n\n\n

Exercise causes microtears in the muscles, so they retain water, giving you that post-workout \u201cpump\u201d we\u2019re accustomed to seeing.<\/span> <\/p>\n\n\n\n

The short-term inflammation caused by exercise can affect the number on the scale.<\/p>\n\n\n\n

With that said, this effect is generally mild and temporary.<\/p>\n\n\n\n

Gaining Muscle Mass<\/h3>\n\n\n\n

When adopting a strength training program, you can gain muscle mass and lose body fat simultaneously, especially if you\u2019re a beginner. Make sure to include more protein in your diet to avoid muscle breakdown.<\/span><\/p>\n\n\n\n

Because muscle mass is denser than fat, your weight may not budge or even go up a little.<\/span> Gaining muscles is a great thing because it improves your metabolism and makes you look better. <\/p>\n\n\n\n

However, when using a measuring tape, skinfold calipers, or a DEXA scan, you will certainly find differences.<\/p>\n\n\n\n

\"man<\/figure>\n\n\n\n

Better Ways To Know If You\u2019re Making Progress<\/h2>\n\n\n\n

Now that you\u2019ve learned that the scale is not the best measure of progress let\u2019s cover a few better ways to track your progress.<\/p>\n\n\n\n

1. Before And After Pictures <\/h3>\n\n\n\n

Taking pictures of your progress is a simple yet effective way to track fat loss and body change.<\/p>\n\n\n\n

Here are some tips to make the photo shoot as accurate as possible:<\/strong><\/p>\n\n\n\n