So you’ve been working out and your body is changing. Your clothes fit better, muscles feel tighter and the measuring tape shows that you’ve lost inches, but you are still discouraged because your scale shows little if any actual weight loss. This may not be you right now but many have faced this frustration with their weight loss efforts.
First of all, if you are losing inches congratulate yourself! Your hard work is paying off. You are getting thinner and looking better. There is more to the weight loss story than simple numbers on a scale.
The number on the scale does not take into account how much lean muscle mass you have gained, body fat you’ve lost, your water weight or your temporary weight fluctuations. Our weight can vary as much as 5lbs in a single day! Also, some of us are genetically hardwired to develop muscle mass faster than others. Muscle weighs more than fat, so if you are gaining lean muscle mass while losing body fat, your weight may not show a significant drop.
With that said, the quest to lose pounds and maintain a healthy weight is a noble endeavor. If you still desire to see the numbers on the scale go south, or you feel like you’ve reached a plateau, try using the F.I.T. principle:
Frequency: If you workout out twice a week take it up to three or four times.
Intensity: If you usually complete two circuits in your workout try getting through three within the same time frame. Lift heavier weights, push harder in your cardio or try some intervals. Take it higher with your diet too! Try reducing portions and calories or consuming fewer carbohydrates.
Time: Increase the duration of your workouts.
These principles should help you see your weight continue to drop. Just remember to celebrate the lost inches just as much as the lost pounds!
