Is this even a thing that you may be losing inches but not weight?
Inches? Yes. Weight? No.
Let me explain.
When you see your weight on the scale, chances are you’re being hopeful for a reason.
But losing inches might be a different story.
Losing inches can be an indicator that you’re making progress with your weight loss, but losing those inches and keeping the pounds off is tough.
When you’ve been trying to lose weight for some time, but haven’t been able to, it’s most likely due to the fact that your body has become used to these extra pounds and will be fighting against you.
These extra pounds come from both your muscle mass and body fat.
If you’re losing inches but not weight, there’s clearly a problem!
If you want to get out of this “madness”, keep reading!
Do Not Focus On The Weight
Instead of focusing on the weight, you see on the scale, focus on your body composition. Focus on the total inches lost instead of the total pounds you have lost.
Keeping the pounds and kilograms off can be difficult for many people.
If you’re focusing on weight loss and not body composition, it may be that you aren’t even losing any weight at all.
The reason is because it’s very easy for your body to weigh the same whether it’s sitting in a 5 pound weight loss or a 35 pound weight gain.
Your body doesn’t know the difference!
Losing inches when you aren’t losing weight may mean that your body is simply holding onto fat in various areas, meaning that it isn’t caring about the numbers on the scale.
Instead of focusing on keeping pounds off, focus on losing inches.
Use A Caliper For Accuracy
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In order to be able to accurately measure how many inches you’re losing, you need to use a caliper.
If you’re trying to lose weight, I suggest using a set of calipers that are accurate and that can accurately measure your body fat.
Calipers are great because they give you an accurate measurement as well as allowing you to measure all the areas of your body such as the abdomen and arms.
Also, they allow you to measure the same areas over time, giving you a great idea of how much progress you’re making.
If you’re looking for calipers then I suggest using this one . It’s the one I use and it’s great because it’s very accurate and affordable.
Why Are You Losing Inches But Not Weight?
When you’re losing inches but not weight, it can be a scary and discouraging experience.
However, just because you aren’t losing weight doesn’t necessarily mean that nothing is happening to your body!
Losing inches without weight loss does not always mean that you’re struggling in your attempt to lose weight.
It can also mean that your muscle mass is increasing!
Gaining muscle will result in your body being heavier than it was before. Although you are losing inches, you may not be losing the pounds.
Losing inches without weight loss can be discouraging if you’re doing everything right and still aren’t seeing results on the scale.
Nevertheless, don’t be discouraged! Again, just because you aren’t losing weight doesn’t mean that nothing is happening!
When you lose inches without losing weight, it’s usually a good sign that your body is actually building muscle and getting stronger.
#1 Muscle Vs Fat
When you’re trying to lose weight, it’s important to know the difference between losing fat weight and losing muscle weight.
Both can occur at the same time, which makes it hard to tell if you’re actually retaining inches or losing them.
This may sound confusing and irritating, but once you get used to it, it’ll make a lot more sense.
When you’re trying to lose weight, your body is not going to gain or lose the exact same amount of muscle or fat.
Instead, you will most likely see that your body loses a certain amount of fat while gaining a certain amount of muscle.
This helps keep the weight off because it means that your body is retaining muscle mass, which is why you’re losing inches without losing pounds.
If you keep trying but are still not seeing results, it may be that your body has been retaining muscle mass and is now trying to maintain its weight.
This means the exact amount of inches lost isn’t important, as long as you’re keeping the pounds off!
For example, if you were to go from 145 pounds to 135 pounds while still maintaining the same muscle mass, that’s a good thing!
Even if you lost 60 pounds while gaining muscle, your body would be retaining just as much muscle mass as it was at 145 pounds.
This means that any extra weight you gain will be fat instead of muscle. Even better!
Body Composition VS Scale Results
It’s crucial to focus more on your body composition than your scale results.
This is because a scale can’t tell the difference between fat and muscle, so it may not always be accurate.
For example, you could be gaining muscle but still retaining some fat, which would make your scale weight stay the same or even increase.
If you’re focusing on your scale results, you might think that you’re gaining weight because your scale is not showing any progress.
In reality, it could be that your body is actually losing inches but still retaining fat.
This can be frustrating and discouraging when you’re trying to lose weight!
Fortunately, it’s much easier to know if you’re losing inches without losing weight by focusing on your body composition!
The use of calipers is a great way to gauge what’s happening with your body.
If you use calipers regularly as well as weigh yourself, then the results should match up pretty well.
I would encourage you to start tracking your weight or measuring progress with calipers. It will motivate you into making healthier changes and keep you motivated as well.
What Should You Do Then If You’re Losing Inches But Not Weight?
#1 Focus on The Necessary Components
If you’re losing inches but not weight, focus on the things that you need to be doing.
First of all, don’t give up!
It’s possible that what you’re trying to do is working fine.
Just look at the progress that you’re making with your body fat percentage and how your clothes fit.
You’re probably at the same weight, but you might be losing inches and your body fat percentage is going down.
This means that your weight may not be changing, but you’re still making progress.
Even if this is the case, you’ll want to implement changes and see if they help with your fat loss progress.
More exercise and less eating are always the two things to focus on first before changing anything else in a program or diet.
#2 Don’t Try to Force Fat Loss
If you’re trying to lose body fat and nothing is working, don’t try to force it.
There’s a difference between fat loss and weight loss.
If you’re weighing yourself and only expecting to see a number on the scale change, you’ll be pretty disappointed.
Fat loss is something that doesn’t have an immediate effect on the scale.
If you eat the right foods and working out, you’re going to gain muscle and lose fat at the same time.
You won’t see the scale move or change much because your muscles will be gaining weight along with an increase in body fat loss.
Focus on improving your eating habits and making sure that you’re always in a caloric deficit when you step on that scale.
You should have a consistent number of pounds lost every week to keep up with your goals.
If all else fails, try to cut out simple carbs from your diet and switch onto a low carb diet.
#3 Cut Down On Sugar
Try to avoid sugar completely! Sugar is one of the worst things you can put into your body while getting dieting.
Sugar is going to cause a lot of problems with your body if you have it every day.
Learn more here how you can quit sugar.
Can Stress Be The Culprit Behind Your “Losing Inches But Not Weight” Issue?
It can be a real head scratcher to figure out why you’re losing inches but not weight.
You may think that it’s your metabolism slowing down, or the food you eat. But much more often than not, the culprit is stress.
Stress actually causes muscle tension, which results in fat being pulled inward and no longer stored in reserve as an energy source.
Fat ends up being “stored” in your muscle tissue instead of your regular fat cells.
It’s kind of a vicious cycle.
Stress increases cortisol which breaks down muscle tissue.
Cortisol then leads to fat being stored in your muscle tissue instead of your normal fat cells.
This can severely disrupt your metabolism and cause you to retain fat and lose inches (and possibly weight) when you’d previously been losing weight..
This can be a tough trade-off to deal with.
You may be in disbelief that stress could be the culprit to your weight loss woes. Your stomach may even turn up in disgust.
However, it’s important that you discover why stress is affecting you and how you can fix it.
I’m going to share some simple and effective ways that we can combat stress and improve our overall health.
- Get a Pet
You’re probably not shocked when you hear this one, but guess what… having a dog or cat really does make us happier! A study conducted by the University of Chicago shows that domesticated animals are better able to calm us down and reduce stress, which in turn gives us more energy. Here’s my list of the top cute, cuddly dogs and cats that can ease your stress.
- Drink Green Tea
If you’re hesitant to commit to drinking green tea because it’s “not healthy,” let me remind you that I have a health blog . Its pure antioxidants have been shown to lower stress levels. Tea is also rich in compounds called catechins which boost serotonin levels in our brains. Serotonin levels help us get through the day and calm us down at night. A cup a day can help you feel more relaxed and happier.
In 2008, the National Institutes of Health and the University of Wisconsin-Madison published a study that found that meditation is one method of reducing stress that not only improved health, but also helped with weight management. Why would meditation make you lose weight? Well, it improves our immune system and reduces inflammation. This is why it’s so effective in treating conditions like chronic pain, arthritis, insomnia, and chronic stress.
- Eat a Healthy Breakfast
A study from the University of Alabama found that when you eat a healthy breakfast, it helps you to reduce stress levels throughout the day. When you skip meals it causes your body to release stress hormones such as cortisol, which can lead to weight gain and cause your body to hold onto fat instead of burn it off.
- Exercise At Least 15 Minutes A Day
Exercising helps us relax because it releases chemicals called endorphins. Endorphins give us that “runner’s high”, and they actually cause our brain to release more serotonin. Serotonin is the chemical in our brains that helps us to become calm and relaxed.
- Get Plenty of Sleep
People who are sleep-deprived are more than twice as likely to be stressed out than those who get a good 7-8 hours of shut-eye every night. Not only that, but your lack of sleep can result in weight gain. If you’re a dreamer who has trouble falling asleep or fighting off the urge to stay awake, try my list of natural sleep aids that really work.
- Get Plenty of Sun
This is another one that literally can cancel out those pounds! The UV rays from the sun cause our body to release endorphins which not only make us feel good, but also make us less stressed.
- Take A Nap
This is the best and easiest way to reduce stress and feel better. A nap can help you get rid of that “dreaded afternoon slump” and stress out of your system. Try reading this article for more details on how to make the most out of your naps.
- Eat The Right Foods In The Right Portions
In the same way that exercise burns calories, eating healthy food can help you to lose weight as well. A study from the University of Illinois found that when you eat a Whopper for lunch, you end up feeling stressed out and tired in the afternoon. You would be better off having a salad with light mayonnaise on it instead.
- Talk To a Friend
According to studies, people who have a close friend to confide in feel less stressed and are more likely to be happy than those who don’t have any friends at all.
When you’re losing weight but not inches, it’s important to remember that you aren’t necessarily doing anything wrong.
It’s great if you’re seeing results on the scale, but it doesn’t always mean that you’re doing something right.
If you’re following all of the right steps, and are still not seeing progress with your body fat percentage or inches lost, don’t be discouraged!
👉 Focus on your body composition instead and start measuring your progress with calipers instead of a scale.
👉 If all else fails and you want to drop fat fast, try a ketogenic diet. It’s a super-effective way to drop weight fast without sacrificing muscle mass.
👉 A ketogenic diet is the only diet that I’ve ever been able to stay on and lose fat without sacrificing muscle mass.
👉 Keto is low carb and high fat. This means that you’re going to be focusing on a diet that cuts out sugar, grains, and starches.
👉 Instead, you will be eating foods high in protein as well as healthy fats.
👉 If you’re trying to lose weight but not inches, a ketogenic diet will help you shed fat fast without having to compromise your muscle mass.
👉 The main goal of following a keto diet is to make sure that you’re in a calorie deficit while eating healthy fats and high protein (ideally, around 1 gram per pound).
👉 Being in a calorie deficit will help your body become efficient at burning fat for energy, allowing you to stay lean and burn tons of calories every day.
Final Thoughts On Why You’re Losing Inches But Not Weight
Seeing that you’re losing inches but not weight can be somehow frustrating but it doesn’t mean that you’re not making any progress at all.
Fat loss is never linear, and even if you’re seeing success on the scale, you could be losing inches and not weight.
There’s a big difference between fat loss and weight loss because fat loss doesn’t show up on the scale.
When you measure your body composition instead of only looking at that number on the scale, you’ll start to see your progress more clearly.
You’ll also know exactly what areas need improvement and which ones are doing well.
So, keep going and don’t let the scale fool you!