Ways to measure fat loss

Happy Friday!

It is incredible that it’s already March. I swear, time flies with every passing year.

Since it’s March already, it’s time to check in on how you’re doing with your fitness goals.

If you’re on a weight loss (AKA fat loss) journey, today’s tips are for you.

At this point, you are about 8 weeks into your fat loss journey.

How are you doing? Has the scale budged?

If you are feeling frustrated and haven’t yet hit your target weight loss goals, here are a few things to consider:

1. Muscle weighs more than fat. That’s right. You started a strength program, increased your cardio, and have been mindful of your nutrition… yet the scale may not have budged as much as you thought it would. Well, that’s because muscle weighs more than fat. So while you feel and begin to look much leaner and stronger, the scale may not be budging because as you lose fat, you’re building muscle and your body composition is also changing (for the better).

2. Take anthropometric measurements. Instead of simply depending on the scale to determine fat loss success, utilize anthropometry to help you track your progress. This tends to be a more accurate reflection of changes to your body composition as these measurements assess adiposity, or fat.

   Anthropometric measurements include body circumferences for chest, waist, bicep, thigh, and calf.

3. Do your clothes fit better? Even though your weight may not have changed too drastically, your clothes may begin to feel a little looser. The way clothes fit can be an intuitive way to measure progress in your journey.

4. Take note of your mood and energy levels. When a body is in motion, it prefers to stay in motion. When it’s sedentary, it tends to prefer remaining sedentary. Have you noticed that you’re happier, have more energy, and look forward to your workouts? When you consistently exercise and choose movement and healthy lifestyle choices, your body begins to crave more of it, providing you with positive reinforcement to continue.

   Keep it up and don’t stop!

5. Blood pressure matters. If you are someone who deals with hypertension, especially due to poor lifestyle choices in the past, exercise (especially strength training) is one of the best ways to manage your blood pressure. In fact, strength and aerobic training and proper nutrition are recommended tools for those who deal with non-communicable diseases such as hypertension, type 2 diabetes, and other metabolic disorders.

   If the scale isn’t budging but your blood pressure numbers are, that’s a beautiful sign that your body is bouncing back and responding well to exercise and proper nutrition.

Ultimately, you entered the fat loss journey because you want to see the scale reflect your hard work. With consistency, you absolutely will. However, don’t disregard all of the other health benefits you reap from this journey that aren’t just the numbers on the scale.

Keep up the great work and continue adding fuel to that fire. You’ve got this!

Feeling stuck and need guidance on training?

Join The Swimmer’s Doc Membership for a FREE 7-day trial for a combination of strength and mobility workouts to start feeling stronger and more mobile immediately!

As always, leave feedback by replying to this email. I love sharing the wealth of knowledge and I’m glad I get to share it with you!

Until next time,

Sandra

PS - You don’t have the same body as the person next to you. So why would you train the same way as them? Tailor your training and nutrition so it fits YOU instead of doing cookie-cutter programs that offer mediocre results. Sign up for 1:1 coaching with me.

PPS - If you were forwarded this email, go sign up for the newsletter so you never miss an issue of The Swimmer’s Doc Newsletter