The scale is a liar! This has almost become a cliché’ because so many people are driven stark-raving mad by lack of weight loss or by wild fluctuations in their daily or weekly weigh-ins. But what do you do about it? Many people think the answer is throwing away the scale. I sympathize with the frustration, but don’t ditch your scale just yet. There’s something you should do instead.
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You can focus on body composition. That is your ratio of fat to muscle. It’s one of the ideal ways to judge your progress. Instead of obsessing over the reading on the scale, shift your focus to body composition. The scale is not your enemy — it can be your friend if you know how to use the results as feedback data, not something to get emotional about. Obsessing over what the scale says without considering body composition is where the trouble begins, because body weight alone can deceive you.
Tom Venuto is fat-loss expert, transformation coach and bestselling author of “Burn the Fat, Feed the Muscle,” so obviously this man has a few pointers to give out when we’re sick and tired of our scales! Check out the four ways that your scale is indeed lying to you!
1. Weight & Fat Are Not The Same
The only thing the scale can do is measure your total body weight. That includes everything: fat, muscle, bone, organs, blood, water, gut contents and muscle glycogen. The scale lies doesn’t tell you how much of that weight is fat and how much is muscle.
Most scale-focused dieters assume that weight loss is good and weight gain is bad. But what if the weight gain is 100% pure muscle?
What if half the weight you lost was muscle (that can happen if you don’t use strategies to build and feed muscle while you’re losing weight). Muscle is the weight you want to keep. Fat is the weight you want to shed.
Your body weight can fluctuate 2-4 pounds a day or more from shifts in water alone. That shift could be even greater over the course of the first week on a diet, especially a reduced-carb diet. The heavier you are to start, the bigger the first week’s weight loss (including water) is likely to be.
Losing water weight is easy. When I was in college, I had wrestler friends who would drop up to 15 pounds overnight to make a weight class, using natural diuretics, saunas, sweat suits and other dehydration tricks.
If you’re not a weight class athlete, what good is it to lose water weight only to gain it back as quickly as you lost it? That’s how diets fool you.
3. Carbs (glycogen)
Carbohydrates are stored in the muscle as glycogen and water is stored along with them. That’s why your weight can tick up a few pounds when you eat more carbs. Add sodium and you may gain even more.
For those wanting fat loss, the sudden increase on the scale without knowing about body composition could be cause for freaking out.
For those wanting muscle gain, the increase on the scale without knowing about body composition could be cause for celebration.
But both the panic and the celebration were premature. The scale lied again — in both directions. The burner didn’t gain fat weight and the builder didn’t gain muscle weight — it was just glycogen and the water that came along with it.
4. What’s In Your Gut
Everything in your gastrointestinal tract has weight, so if you’ve eaten some “heavy” meals recently, you’ll weigh more than if you haven’t been eating much.
If you don’t eat anything for a day, you could lose a lot of weight, literally overnight. But rest assured, the weight you lose is not just body fat. You can’t lose that much fat in only one day.
This also explains weight loss seen with colon cleansing. Why people feel the urge to cleanse their colons (unless their gastroenterologist told them to), I’ll never understand. Yet this is one of the oldest weight loss scams in the book. The weight lost is not fat.
Tom Venuto is a fat-loss expert, transformation coach and bestselling author of Burn the Fat, Feed the Muscle. Tom holds a degree in exercise science and has worked in the fitness industry since 1989, including fourteen years as a personal trainer. He promotes natural, healthy strategies for burning fat and building muscle, and as a lifetime steroid-free bodybuilder, he’s been there and done it himself. Tom blends the latest science with a realistic, commonsense approach to transforming your body and maintaining your perfect weight for life.
For more information please visit www.BurnTheFatFeedTheMuscle.com, and follow the author on Facebook and Twitter
Check Out This Gallery Of Our Fave Celebs Working Out!
1. Celebrity Fit Club
Celebrities are just as fixated on fitness as we are. Many of them can't wait to share their journey on social media and we're here to eat it all up and figure out their secrets to staying snatched. From Usher to Mo'Nique, check out a few of our fave fit celebs who love to share on social media!
2. Morris Chestnut- On The Treadmill
"Gettin' it in this morn. 6am. #Grindin'"
3. Usher-Run It
"Usain Bolt NO It's Insane Bolt #howUrunit" @howuseeit
4. Angela Simmons-Simple & Effective
"Getting it in @rustin1215_ !!!" @angelasimmons
5. Angela Simmons-Go Deeper!
"No games at all! @rustin1215_" @angelasimmons
6. Angela Simmons-Can't Stop, Won't Stop
"I won't stop! @rustin1215_ is no game !!!" @angelasimmons
7. Angela Simmons-It's A Lifestyle
"It's a lifestyle @rustin1215_ !!! #Teamfitness 😅" @angelasimmons
8. Angela Simmons-Determination Is Key
"Feeling determined after my workout !!! Not stopping till I see the results I want! 👊💪" @angelasimmons
9. Angela Simmons-No Days Off
"No days off !!!! Spin class followed by circuit training !!! 👊 @itskatd !!! O yea!" @angelasimmons
10. Angela Simmons-Morning Training Sessions
"LA mornings with @forcefitnessinc !!! New waistband fun 😍😍" @angelasimmons
11. Angela Simmons-Live Life Out Loud
"I feel alive 😇🌈 @forcefitnessinc" @angelasimmons
12. Angela Simmons-Pose For The Camera
"Saying goodbye to the beach before I head back to Nyc 😇" @angelasimmons
13. Angela Simmons-Bend & Stretch
"Just wrapped my workout !!! Love it's ! Fitness @rustin1215_ 🙏" @angelasimmons
14. Angela Simmons-Ready For Her Close Up
"Going in at the gym @rustin1215_ on the camera :) lol" @angelasimmons
15. Jordin Sparks-The Fit Selfie
"I feel AMAZING after my hike/quiet time. Mind, body & soul! I'm so thankful for everything, where I am today & where I'm going! God is good! On another note, I mixed & matched my outfit...it's weird but I kind of like it. Haha #speezyfitness" @jordinsparks
16. Jordin Sparks-Engages Her Core
"#Speezyfitness Another killer session at the gym! This wheel will be the death of me! Hamstring curl: lift butt in the air & pull your feet towards you in & out, repeat. Keep your core engaged! #getitrightgetittight" @jordinsparks
17. Jordin Sparks-Getting It Right & Tight
"#Speezyfitness Another way to use the wheel. Abdominal pike: start in plank position, keeping your core tight. Bring your legs in, keeping them straight & get your butt in the air! #getitrightgetittight" @jordinsparks
18. Jordin Sparks-Gaining Weight
"Onto the gym! 20lb weighted vest walking at 3.0 on 30 incline!! Still smiling!! Love this! #getitrightgetittight" @jordinsparks
19. Jason Derulo-Shooting In The Gym
"Undefeated today on that court!!! Yea Boi! I'm NOT loosing in 2014 maybe next year! Ha! My team @romeomiller @thejeremystrong @iamdecarlo" @jasonderulo
20. Jason Derulo-No Gym, No Problem
"They didn't have a pull up bar so I improvised with two small white towels! Intense #fitfam #fit #gym" @jasonderulo
21. Mo'Nique-Always Motivating
"Hey loves. This band is working everything. We have no excuses. A mat and band. Love yall. pic.twitter.com/Pg0ri0kvwH" @moworldwide
22. Mo'Nique-Workin' Those Arms
"Today was all about ARMS. OUCH. Love yall pic.twitter.com/ghRb5kJlM9" @moworldwide
23. Mo'Nique-Keeping It Real, Keeping It Tight
"Hey loves. Okay so I don't want yall to think for a second this a breeze. Babbbby this is kicking my a**. So worth it pic.twitter.com/EMBucuLaKV" @moworldwide
24. Mo'Nique-Makes Us Remember To Work For It
"Hey loves. WORK FOR IT! Love yall for real. pic.twitter.com/T8mXLZmNFy" @moworldwide
25. Mo'Nique-Never Gives Up
"KEEP PUSHING. KEEP GOING. KEEP TRYING. Love yall for real. pic.twitter.com/BhsszGZ0h8" @moworldwide
26. Mo'Nique-Showing Off What Amazing Looks Like
"Hey my loves. Today is amazing. We made it.!!!! Let's Live yall. I love yall to life. pic.twitter.com/rBiZUP7aCm" @moworldwide
27. Keri Hilson-Takin' The Stairs
"stair sprints w/ @spicerpr. I'm beat." @dreamincolor
28. Brandy-Getting It In!
"GINNITT IN!! @hozea and me!! #TheGameSeason7 thank you @guru_of_abs for pushing us today!!!" @4everbrandy
29. Brandy-Making Transformations
"Having the time of my life transforming my body! #hardwork #results #transformation #neverstop #eatclean #okenoughwiththehashtags" @4everbrandy
30. Jeanette Jenkins-She Is The Prototype
"Sometimes you have to change your perspective. ❤️ If you don't like what you are seeing in life then try changing the way you view it. If you look for the positive then you will experience the positive. #positivemind #positiveenergy #perspective #jeanettejenkins #healthyliving" @msjeanettejenkins
31. Jeanette Jenkins-She Plans Ahead To Get Ahead
"Time to schedule your workouts & healthy meals for the week ahead! ❤️👊💪 Week 3 of the #sexyabscardiosculpt with @kellyrowland & #QLChallenge has been posted! We loaded up on more fitness, nutrition & motivation tips! Just click the link in my profile 👆👆www.TheHollywoodTrainer.com and hit blog! 👊❤️💪Stay committed & consistent and you will achieve your goals! ❤️😊#jeanettejenkins #kellyrowland #healthyliving"
32. Jeanette Jenkins-Flexible On Fridays
"It's Flexibility Friday! Congrats to everyone for making it to Friday! ❤️😊💪👊Today's workout in the #SexyAbsCardioSculpt with @kellyrowland & #qlchallenge is the #poweryagadvd or your favorite #yoga or #flexibility workout! You can do it! 😊❤️Gratitude turns what we have into enough. ❤️😁#gratitude #jeanettejenkins #healthyliving #kellyrowland #positiveenergy" @msjeanettejenkins
33. Jeanette Jenkins-Fit Foodie
""Beet, Apple, Carrot, Lemon Ginger Smoothie" is DELICIOUS! 😁❤️The ultimate #LiverCleanse the powerful antioxidants in #beets help detoxify the liver! This smoothie is also incredible for #digestion and fighting #cancer 👊❤️😊 Amazing for the eyes, skin & a great #energy booster! Strengthens the #immune system and helps you feel great! Also a great way to get your kids to eat their beets! Try it!" @msjeanettejenkins
34. Kelly Rowland-She's Got Friends In Fit Places
"WEEK 3 of #SexyAbsCardioSculpt Bootcamp & #QLChallenge is in full effect with me, @msjeanettejenkins & @queenlatifah! You can get a rundown of this week's schedule at KellyRowland.com and TheHollywoodTrainer.com. No pain, no gain! Get it right, get it tight! 👊😘" @kellyrowland
35. Kelly Rowland-Drink Good, Look Good
"#FitnessFriday: I love a fresh green juice or smoothie after my workouts! Try this "Super Rich Smoothie" from my trainer @MsJeanetteJenkins 3-5 Handfuls of Spinach, 1 Apple, 1 Kiwi, 1 handful of Blueberries, 4 Strawberries, 1 Lemon with 1/4 of the lemon peel, 1 inch piece of Ginger, 1cup of water, 5 ice cubesand you can use any blender! It's Delicious & Amazing for your body!" @kellyrowland
36. Kelly Rowland-Abs For Days
"You want it, you got it! We are extending #CyberMonday Sale to Friday! Get 50% off your purchase of #SexyAbsCardioSculpt and all Hollywood Trainer DVD's just in time for our New Year 6 week Bootcamp Challenge! Get your Sexy Abs on with me and @msjeanettejenkins by visiting http://www.TheHollywoodTrainer.com! Go go go go!" @kellyrowland
37. Serena Williams-She Knows How To Hang
"Hanging out after training" @serenawilliams
38. Mary J. Blige-Her Hubby's Getting It In!
"@kenduisaacs getting it in. Third set of ten!!! No pain no getting rid of that Belly fat. Lol. @themarkjenkins" @brooklynnblige
39. Mary J. Blige-Throwin' Them Bows!
"#Hardwork!!!!! @themarkjenkins" @brooklynnblige
40. Mary J. Blige-Getting Them Glutes!
"Gluteus! Gotta get it right! @kenduisaacs @themarkjenkins" @brooklynnblige
41. Mary J. Blige-Hard Work Pays Off, Look At That Body!
"#hardwork pays!!! @kenduisaacs @themarkjenkins @2daybefit" @brooklynnblige
42. Mary J. Blige--Work Them Arms Girl!
"Getting it IN! @kenduisaacs @themarkjenkins @2daybefit" @brooklynnblige
43. Mary J. Blige-She's Got Legs & She Knows How To Use Them
"Getting it IN!!!!!! @kenduisaacs @themarkjenkins @2daybefit" @brooklynnblige
44. Michelle Obama-Let's Move!
""We need to get our kids moving before, during and after school." —The First Lady with @theretireddroneal at a Let's Move Active Schools event at Orr Elementary in Washington, D.C." @michelleobama
45. Sherri Shepherd-No More Girdles!
"Nobody in this gym but me ... I gotta encourage myself! #givingelipticallove #girdlesoontobegone" @sherrieshepherd
46. Sherri Shepherd-Dance The Pounds Away
"an Amazing @Zumba class w @LotionBars & won another battle w Diabetes! #teamhealth #feelinggood" @sherrieshepherd
47. Khloe Kardashian-She Works Hard Even When She Doesn't Want To
"Wasn't in the mood today but I still pushed through. #SelfMotivate #IThinkICan #fitness" @khloekardashian