Week 5 – First Weigh In: Weight Loss vs. Fat Loss

Mary completed 1 month in the Small Group Program!

During this time, she practiced a consistent exercise routine, gradually increased the weights used, made a few nutritional changes to her diet, and began getting better quality sleep.

The First Weigh In

Now it was time for her weigh-in, and she was excited to review her results.

At the beginning of the program, we told her that she could expect to lose 1-2lbs a week – or 4-8lbs over the course of a month if she did everything right. While this is the truth, Mary, like many clients, want to lose the maximum 8lbs the first month.

Mary stepped on the scale.

The number kept changing – up, down, up, down. The result read ‘down 2 lbs.’ She let out a disappointing sigh. It was not the 8lbs she hoped for.

As she kept reading the results it also read ‘down 2.2% in body fat.’

The number 2 was haunting her. It didn’t seem like a big number and Mary started to doubt her progress. Before the negative thoughts started clouding her brain:

“It is not working”
“What is the point?”
“You can’t lose weight.”

Her coach interrupted: “Mary, that is fantastic!”

Mary was a little confused on why she felt so defeated and her coach so ecstatic.

The difference in their responses was because they understood the numbers on the scale differently.

Weight Loss vs. Fat Loss

While Mary only saw 2lbs of weight loss, her coach saw 4.6lbs of fat loss. That is over a pound a week. She also gained 2.6lbs of lean body mass (muscle and bone) – which is why the scale only reads at a loss of 2lbs.

Mary’s big win was a change in body composition.

She toned up significantly.

Next, they took tape measurements, which revealed a 2 inch loss at the waistline.

Mary was much happier to see a “2” this time.

This 2 inch loss confirmed her improvement in body composition.

Understanding how the body changes is critical to see progress. Progress isn’t always linear with a weight loss goal. There are body composition changes that should be kept in mind.

It’s also important to remember that the value of success is NOT only determined by the number on the scale. There are many ways to evaluate a person’s success such as successfully implementing process goals you’ve practiced throughout the month and making positive lifestyle changes.