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Not Losing Weight? Measuring Fat Loss When The Scale Doesn’t Show It!

Not Losing Weight? Measuring Fat Loss When The Scale Doesn’t Show It!

The amount of body fat a person carries plays a major role in their body shape and health. Muscle tissue is much more dense than fat, so any amount of fat will cover a larger area than that of muscle. Fat tends to accumulate in specific places – namely the stomach in men and around the hips and buttocks in women.

These factors affect overall body shape, thus contributing to a disproportionate physique and unhealthy look. Plus, excess weight can add stress to the joints, and cause postural problems. Large amounts of body fat are also linked to heart disease, stroke, diabetes and cancer.

Have you been consistently working out and eating healthy yet the number on the scale just isn’t moving? Whether it’s been one week or four weeks, the thought of you not progressing in your workout regimen can be a downer! Before you decide to give up on your dream body and throw away your hard work, fear not: you’re not alone.

This is a Common Problem With Those Who Exercise

not losing weightYour mind not being able to see the scale move makes it hard to have the motivation to push forward! What you don’t realize is that you’re losing something better than pounds: inches.

When the scale goes down you’re losing body mass. This could be muscle, water, fat, toxins. We want to isolate the loss to a specific category – fat. No one wants to spend time dieting and exercising and lose 10 pounds to find out that it was all water and muscle. Fat loss is shown a little differently.

How To Measure Body Improvements Even When the Scale Doesn’t Show It

Measuring body fat is important for numerous reasons, not least because having a definite result in the form of skin-fold measurements or percentages can help you chart your progress over the duration of a weight loss or fat loss program. Measuring body fat regularly can help to motivate and assist an individual make any necessary modifications to your program.

There are a few different ways you can measure fat loss:

1) Measure yourself. Measure the circumference of your body in different places and record the measurements. If the scale isn’t budging and you’re feeling down, measure again to notice the difference that you aren’t seeing in pound form. After 8-12 weeks, measure again to notice the real difference!

Places to measure:
Neck, Both Biceps, Chest, Waist (at belly button), hips (over buttocks) – each thigh and each calf optional. Write these measurements down, and write your new measurements next to them after your program/plan is up and you’re ready to see the difference.

not losing weight2) Another way you can measure fat loss is with calipers. A Personal Trainer or dietitian would normally be the ones to measure this, but anyone that knows how to use this tool may assist you!

3) Although not the most accurate, a digital scale that has “Body Fat Percentage” listed, is another way you can measure your progress. Even if it isn’t at the exact correct number, if you start at 35% and drop to 25%, you know that you accurately lost 10% of body fat, whether the first or last number are 100% correct.

I would recommend using the first or second option, but this option is great if you don’t have the resources.

Normal Body Fat Percentage Categories

Description Women Men
Competing Athletes 10-16% 7-15%
Fitness 17-23% 16-20%
Average 24-30% 21-26%

HIIT To Break A Plateau

All good things must come to an end, or so it seems! Everyone hits plateaus. Whether it’s weight loss, relationships, dieting, everything has struggles. The way you make it through is by change. How do you change? You must re-evaluate what you’re currently doing and figure out what you can do to make a change for the better! High Intensity Interval Training is a great way to help boost your fat-loss when you’re stuck in a rut!

HIIT Workout Example:
30 seconds jumping jacks
30 seconds burpees
30 seconds rest
repeat for 20 minutes

30 seconds fast sprint
15 seconds slow walking
repeat for 20 minutes

15 kettle bell swings
15 second rest
15 burpees
15 second rest
repeat for 20 minutes

Take-Home Message

Anything that causes your heart rate to elevate to the cardio/fat burning zone means you’re pushing yourself – pushing yourself out of your comfort zone is where results happen.

A healthy body fat percentage is important to maintaining good health. Potentially avoid health issues such as heart attack, high blood pressure/cholesterol, and stroke by eating healthy and living an active lifestyle.



Writer and expert

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