NUTRITION - Measuring Fat Loss

(Subscribe on iTunes, Stitcher, Spotify, iHeart or TuneIn)

Summary - 

When it comes to fat loss, there is a lot of misleading information out there. This episode contains evidence-based information on how to measure fat loss progress accurately so you can feel confident knowing how to correctly track what’s working and what’s not, if fat loss is your goal.   

Things I Mention - 

  • Why losing weight is not the same as losing fat.

  • How often and which days of the week you should jump on the scales.

  • The many variables that can influence weight and the number on the scales. 

PLUS, I share the exact length of time required to see true fat loss change. 

Links & Helpful Resources - 

Make sure you hit SUBSCRIBE so you don’t miss out on any of my practical tips & tricks and if you enjoyed this episode, please leave me a rating and a review? Thanks!

I’ve wanted to record this one for a while but if I’m honest, the thought of being labelled an imposter or someone who just regurgitates someone else's words has held me back. Then it dawned on me … most of what everybody shares is not new news. They’ve either heard or learnt it from somewhere or someone else but it’s the way in which the same information is re-shared which needs to be considered. It is said that a consumer needs to hear a message at least seven times before they will consider taking action. Also, as most of you probably know by now, I’m all about collaborate over competition and therefore always aim to give credit where credit is due. On that note, most of what you will hear in this episode, I have learnt from Angelique Clark who is a Brisbane-based Performance Nutritionist, Sports Dietitian & Exercise Physiologist. She is SO SO much more than that though - she is wildly educated and delivers all that she knows in the most uncomplicated of ways. I’ll leave a link to her website & socials in the show notes if you’re interested in learning more from Angelique. 

Back to the theory of it taking 7 times for something to sink in, I’ve been taught or told similar information about today’s topic through various podcasts and my own studies but for whatever reason (possibly it being the 7th time or maybe it was the way in which Angelique explained it), this time, it stuck and I’ve been able to educate my clients on the learnings in this episode and help them in ways I never thought I could. Also, a lot can be said for hearing someone that you really resonate with explain something too. Yes, I could just recommend that all of you follow Angelique (which I highly suggest you do!) instead of sharing today's topic but it’s an important topic for women especially and I’m hoping that if you’re still here tuning in each week that you must resonate with me and therefore I hope the way in which I re-share Angelique’s advice helps it stick for you too. 

Ok, Fat Loss … 

There is a lot of misleading information out there about fat loss, even more so now that absolutely anybody is able to jump on their socials and share their two cents on any given topic. Today though, I want to share some evidence-based information about how to measure fat loss progress because as a Personal Trainer, I see women measuring their progress inaccurately all the time. I really want to help clear up some of this confusion, so you can feel confident knowing how to correctly track what’s working and what’s not, if fat loss is your goal. 

I have been taught that to track fat loss accurately, you need to jump on the scales but rather than pay too much attention to the number on the scales, divert that attention to how often you weigh in. So many women don’t want to hear this but true fat loss takes time which is why staying consistent is so important. You’ve got to be in it for the long term to see true results. When it comes to fat loss, I hate to say it, but there is no quick fix (despite what anybody tells you!) because it is physically impossible to see fat loss results any earlier than 4 weeks. 4 weeks is the length of time required to see true fat loss change. 

At this point, I’m sure you’re thinking back to a time when the scales told you otherwise … perhaps you did a 7 day detox and experienced a loss of 2-3kgs? That change on the scale is weight loss, not fat loss - the two are very different and yes, weight loss can be achieved within a matter of days, in fact, it can be achieved within 24 hours. 

Losing weight is not the same as losing fat. There are so many variables that determine your weight on any given day. For instance, your weight will change depending on how much water you drink, how much you sweat, if you eat lots of fruit & veg (which contain a high water content), which exercise you do and for women in particular, our hormones play a massive role in what the number on the scale says. 

So why would you pay more attention to how often you weigh in ? … 

If fat loss is your goal, the best way to track true progress is to jump on the scales every Monday & Friday - first thing in the morning, after you’ve been to the loo and preferably with minimal clothing on. Keep in mind though that you won’t see fat loss in the 5 days between Monday & Friday because remember, it takes 4 weeks to see true fat loss results. 

Weighing in on a Monday & Friday is more about empowering and educating you. As I always say, knowledge is power and by doing this, you’ll see pretty quickly just how much your “weight” does change, particularly after the weekend. Come Friday, a lot of us tend to loosen up a little and we typically eat out at cafes and restaurants more on the weekends. This might mean we drink alcohol and eat more processed foods or you might enjoy eating foods that are higher in salt or higher in carbohydrates which can lead to water retention. 1g of carbohydrates is stored in the body alongside approximately 3g of water, so if you eat a little more carbs on the weekend, you’ll definitely jump on the scales come Monday morning and weigh more than you did on Friday. It’s not fat though, it’s fluid! 

So get into the habit of weighing in on a Monday & Friday for knowledge sake (remember knowledge improves confidence), but know that the only 2x numbers that count are Week 1 Friday and Week 4 Friday - these 2 numbers will give you the most accurate measure of true fat loss. 

Now it’s all well and good to sit here and say that you’ve just got to be consistent but if you know that staying consistent before seeing results is really hard for you, my suggestion would be to take photos & measurements as the best possible way to track short term success. In my opinion, photos are the most effective indication of progress with measurements followed closely behind. There’s a knack to getting the most out of photos though and again, that is to take photos first thing in the morning, after you’ve been to the look in either swimwear or activewear that shows your body’s shape. From here, I’d take a front view, side view and back view. Try and stand in the exact same way and if possible, try and keep the lighting the same too.

If taking measurements, I always tell my clients to take note of the following measurements - 

  • Arm Circumference - Measure the distance between the top of your shoulder and the top of your elbow. Find the midpoint, then measure the arms circumference here

  • Bust Circumference - Around the fullest part of the bust

  • Waist Circumference - Usually a hands width below the bust

  • Hip Circumference - Around the fullest part of the butt

  • Thigh Circumference - Measure the distance between the top of the hip and the top of your knee. Find the midpoint, then measure the thighs circumference here

I really hope you learnt something new today and if you did, let’s keep this conversation going. Share this information with someone that you know needs to hear it because the only way to weed out all the misleading information out there, is to saturate it with honest information.

Elisha CasagrandeBrisbane Personal Trainer, Brisbane Health Coach, FEEL BE LOOK, Womens Confidence, Confidence, IIN Health Coach, Womens Health, Diets, Womens Weight Loss, Fat Loss, Angelique Clark, 360 Nutrition