Weight loss vs. Fat loss: As a Nutrition coach, I love my job. It fills my cup to help 40+ women create a healthy, fit body that will allow them to be confident and have the longevity and quality of life they deserve. However…I have one complaint.
I really want women to stop using the scale to determine health and self-worth. Almost every woman I have worked with has an emotional reaction to the number on the scale. They lose a pound and are on cloud nine. They gain two pounds, and they are a wreck.
And I get it… As a society, we have attached a lot of guilt and shame to the number we see on the scale. We attach values and virtues to that number. If we are losing weight, we are “successful,” “good,” and “healthy,” but if the number is higher than we think it should be, then we are a “failure,” “unmotivated,” or even “lazy.”
Here is what I want you to know. That’s all &^%&$*(#!.
The weight on the scale you see means nothing concerning how you are improving your health. Not only do most people not linearly lose weight, but most of the weight they think they see coming off is not even fat! That’s right! You are losing the most valuable tissue in your body. Muscle. It’s the one thing you need to stay young, independent, and healthy throughout your life. We need to focus on how our bodies change through weight loss. It’s not the weight we should be focused on, but body fat or body composition.
For example, I’ve had multiple clients get upset because the weight on the scale hasn’t changed, but they are often multiple inches or sizes smaller. They think they aren’t making progress when they are healthier, move better, sleep better, and look better than they have in years. If the number you see on the scale determines how you feel about yourself that day or if it derails you from doing the behaviors you know are good for you, then you must reevaluate your relationship to the scale. Especially considering it doesn’t actually tell us much information.
The scale can’t tell the difference between tissue. It can’t tell if the tissue is fat, muscle, or bone. The scale doesn’t know how tall or short you are. It is one data point, and it’s not super sophisticated.
How Do I Know if I’m Losing Weight or Body Fat?
Measuring body fat is more complicated than hopping on the scale, which is why it’s more accurate. It takes more factors into account and can also be more expensive. For that reason, we use measurements and progress pictures when coaching clients because sometimes the best way to see those changes is with your own eyes.
If you want to know if you are losing body fat instead of just “weight,” you can do this in a few ways:
- Divide your waist circumference by your height. Convert both measurements to the same units (e.g., both in inches or centimeters). A range between 0.40 and 0.49 is considered healthy, and it lowers your risk of health problems (least accurate, but most convenient and cost-effective)
- Use an InBody composition analyzer. It breaks down your weight into muscle, fat, and water. The cost is about $100 per visit. Click this link to find an InBody location near you. Many big box gyms have them accessible to clients.
- Get a Dexa scan. The cost ranges from $150 to $300, depending on location. Search “Dexa scan near me “for local facilities.
- You can be weighed underwater or by Hydrostatic weighing (considered the gold standard). This method is usually found in hospitals, universities, and research centers.
What Does All This Mean for Middle-Aged Women?
Once we hit middle age, our estrogen levels decline, decreasing our muscle-to-fat ratio. We tend to gain abdominal fat and lose muscle. To top off this middle-aged metabolic Sundae, most women will try to combat this not by building much-needed muscle tissue but by cutting calories and trying to out-cardio the weight gain. This further compounds the issue because dieting slows metabolism by consuming less fuel (calories).
If you want to change your body composition, step off the scale and step up to a set of dumbbells. I don’t mean those silly pink ones either, ladies. Stop wasting your valuable time with those. An average bag of groceries weighs 10-15 lbs, and your adorable grandchild weighs at least that much. Stop telling yourself you’re weak. You’re not!
Now is the time to focus on building muscle, not losing weight. Concentrating on muscle will make you leaner, stronger, and healthier than ever.
But What About Cardio? Doesn’t Cardio Burn More Fat?
Stop trying to outrun your calories or burn as many calories as possible in a workout. That is running counterproductive to your goal. Not only is it difficult to burn more calories than you eat (anyone who has ever been on a run on a treadmill can confirm how few calories it burns), but the body is an efficient machine. It will quickly adapt to physical activity. It takes the body approximately two weeks to adapt to a cardio stimulus. At that point, your body has adapted and burns fewer calories doing the same activity. It requires the same physical effort but burns fewer calories over time.
For example, if I run on a treadmill for an hour every day for two weeks (same duration and pace), and let’s say we burn 200 calories, in approximately two weeks, your 200-calorie burn will now be between 5-15% less calories, so instead of 200 calories now you burn 170-190 calories for the exact same workout. You can increase intensity and duration, but this upward trajectory is unsustainable in the long term. You can see how this isn’t the most efficient weight loss process.
Is My Only Option to Eat Like a Bird?
When starting a weight loss journey, most women try to lower their calorie intake as much as possible and forget that it’s just as much about what they eat as how much. When your body is fighting you to retain much-needed muscle, now is the time to prioritize protein to ensure you have enough to maintain and even build strong and healthy muscles to improve vitality and longevity.
Protein is the most satiating macronutrient, so there is no need to starve yourself and white knuckle your way to your desired body.
Conclusion
In conclusion, as a nutrition coach passionate about empowering women over 40, I urge you to mentally and physically step away from the scale as the primary indicator of your health and self-worth. Embrace the idea that health is about much more than just a number. It’s about how you feel, how your clothes fit, how you move, and the energy you carry throughout your day.
Instead of fixating on weight, let’s shift our focus to body composition and muscle-building. Embrace resistance training and incorporate activities that not only enhance your physical strength but also improve your overall well-being. By fueling your body with nutrients, particularly protein, you create a foundation for longevity and vitality.
Remember, building muscle is key to successful body recomposition, helping you achieve a leaner and more robust physique. And while cardio has its benefits, building and preserving muscle is more crucial, especially as we age.
Celebrate and honor your body for its capabilities, strength, and resilience. Reject societal pressures and myths about weight loss, and reframe your fitness journey by prioritizing health, confidence, and life quality. This approach will empower you to lead a thriving life well into your golden years.
