Not Losing Weight Losing Body Fat

When it comes to this health, fitness and nutrition stuff, we decide to take action, get started and begin changing what we are doing for very specific and personal reasons.

It’s that “ah-ha” moment we realize we are READY AND WANTING to feel a certain way, look a certain way or a combination of both.

But before setting your goal, it’s important to understand what you’re working to achieve. In today’s blog, we’re going to explain the difference between weight loss and fat loss since they are two common goals.

Why Am I Not Losing My Weight?

While both weight loss and fat loss could result in your scale weight going down, it’s important to note they each have drastically different effects on your physical appearance and performance.

Your weight is simply the sum of all your parts. Weight loss is a scientifically proven, mathematical equation based on the direct relationship between the volume of calories you eat versus volume of calories you burn through physical activity and exercise.

If your goal is to lose weight, you will need to burn more calories than you are consuming. This is known as a calorie deficit. You can achieve a calorie deficit by reducing the calories you are consuming, increasing calories burned or a combination of both.

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If rapid weight loss and seeing the scale weight go down is your goal, all you need to do is keep eating less and less until the number you are looking for pops up on the scale. This is extreme dieting and as a coach, I do NOT recommend this approach because it’s NOT healthy or sustainable. This type of behavior leads to:

Plus, the weight you lost will more than likely be a combination of water, muscle tissue (boo), and MAYBE some body fat.

Fat loss has everything to do with your body composition: muscle to fat ratio. Losing body fat is a more complex equation compared to weight loss and is impacted by more than calories being consumed and burned. In fact, when it comes to losing body fat, the quality of foods you consume will be equally as important as the quantity.

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In order to attain long-term, sustainable fat loss, you should also aim to preserve as much muscle as possible while reducing body fat. This is achieved by eating the proper foods in the right quantities.

That’s right! Eating the proper foods in the recommended portions is your one way ticket to saving that muscle so you can enjoy being and staying strong forever!

Now back to preserving that muscle: You want to be eating real, nutrient-dense foods with a healthy balance of each of the macronutrients: lean proteins, smart carbohydrates and heart-healthy fats.

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In addition to these macronutrients, veggies are equally important! Fill up half of your plate with all the veggies when preparing a meal. Along with a consistently well-balanced diet, quality sleep, stress reduction, proper hydration, and exercise (hello strength training!) are included in this fat loss equation as well.

Just like weight loss, a calorie deficit is also necessary to attain fat loss. However, being consistent with well-balanced meals in proper quantities and the other factors listed above ensures you are losing body fat AND preserving precious muscle mass.

Now that you understand the difference between weight loss and fat loss, let’s talk about how to set healthy goals for each.

Why Am I Losing Weight But Not Seeing Any Real Fat Loss?

What I am about to share with you are very BIG misconceptions about the number on the scale. This is questions and feedback we hear often so please pay very close attention!

Most of us believe and have convinced ourselves if the scale weight doesn’t budge or heck, even goes up, that NOTHING is changing and our efforts are all in vain. Immediately, we look for another solution, quick fix or extreme method for hitting our goal when in fact, we need to stay the course because of what I am about to share.

If the scale weight is not changing or, is going up, that DOES NOT mean your body isn’t changing. Read this again and again and again. Seriously, read that again.

Reasons Why You Are Not Losing Body Fat

So remember, in order to attain long-term, sustainable fat loss, eat a variety of nutrient-dense foods, strength train at least 3 days/week, get quality sleep, stay hydrated, reduce stress, and last but not least, BE PATIENT!

Change is a PROCESS and takes time. Our bodies are different and our progress or rate of weight/fat loss should NOT be compared to anyone else. The worst thing you could do is constantly change your approach for hitting your goals. Consistency will be the difference between achieving and falling short of hitting your goals.