Weighing Scales

The of Fat Loss

Ever since the birth of the bathroom scales, people have been using them to weigh themselves, to see if they are losing weight, or gaining weight.  99.9% of fat loss plans and programs, require a person to weigh themselves at the start, and then check back regularly, to see what the difference is.  If the weight has went down, the program is working.  However, if the weight has went up, the program doesn’t work.  This simply isn’t the case.

Your Goal is

Not Weight Loss.

Understand the line above, and you’ll understand why measuring differences in weight is not only illogical, it’s mentally damaging. The following table will help you understand the differences between Fat Loss, and weight loss.

What Changes to produce FAT Loss/Gain
What Changes to produce WEIGHT Loss/Gain

Body Fat – This is simple, if your body burns off stored fat for energy, your body fat levels will drop.  And if you gain fat, your body fat levels will increase.

Water Levels – Changes in your body’s water levels, is the main reason for your weight loss or gain.  A person will typically lose about 2-3 litres of water from their body per day.  Remember, that about 60% of a person’s body is comprised of water.  Therefore, a 10 stone woman dropping only 5% water, would weight 7.2 lbs lighter.  Wouldn’t she be happy?  That same person gaining only 5% water, would then weight around 7 lbs heavier.  How mad would she be?

Water and the menstrual cycle:  A woman’s water levels will also fluctuate through-out her menstrual cycle, by anything from 1 to 10 lbs.  That means that a woman can weigh up to 10 lbs heavier or lighter through-out her menstrual cycle, without her body fat levels changing even a single ounce.  Now you can begin to see how using scales to weigh yourself, can become seriously damaging to you mentally, and upset your mood unnecessarily.

Did you know… 1 litre of water weighs 2.2 lbs. If you weighed yourself, then drank a litre of water, then weighed yourself again, you’d be 2.2 lbs heavier.

Water Retention:  A camel’s body will store water, so that it can survive several days in the desert without a drink.  You may not be living in the desert, but your body has the same ability of storing water, when it fears there may be a shortage.  People who consume less water on a daily basis than they require, will begin to retain water, mostly around their mid-section.  Water retention causes weight gain.  When that same person begins increasing the amount of water they consume on a daily basis, their body will flush out some of the water being retained, as it no longer needs to hold onto it, causing weight loss.  Therefore, simply drinking more water for a few days, can cause a person to lose several pounds of water, and several pounds of weight.  This is the number one reason, people lose so much weight in the first week of a weight loss program.  Their new healthy habit of drinking more water, causes them to flush out their water retention stores, thus decreasing their weight.

Muscle Mass or Density:  The weight of a person’s muscles can change a lot over time, depending on that person’s nutrition and lifestyle.  Training with weights and building strength, will increase a person’s weight. 

On the other hand, there are many factors that cause muscles to decrease in mass and strength, and therefore weight.

1.       Under Eating – When a person is under eating or dieting, they generally consume less protein than their body requires.  This causes the body to breakdown muscle tissue, and convert it back into protein.

2.       Over Consumption of Protein – Consuming large amounts of protein, 40% or more of total calories, forces the body to use some of the protein as energy (remember, protein is primarily a building block, and carbs and fats are energy).  This adapts the body to become better at converting protein into energy, also making it better at converting muscle into energy, leading to significant muscle loss and weight loss. 

3.       Endurance Exercising – As explained in step 6, Training, endurance exercising, e.g. longer than 70 – 90 minutes, can lead to muscle breakdown for energy, therefore, weight loss from muscle loss.

Glycogen/Glucose Stores:  Glycogen is sugar energy stored in your muscles and liver, ready to be used.  Glucose is sugar in the blood, ready to be converted to energy.  Your body can hold anywhere between none, to 2 lbs of body sugars, varying all the time.  As these levels change, so does your weight.

Food in Digestive System: Between the food in your stomach and intestines, as well as liquid in your liver and kidneys, the weight of all this combined, can fluctuate from 1- 4 lbs on a daily basis.

Blood, Organs and Bones: Changing at a much slower rate than all the other factors, over long enough time, the weight of these body parts do change.  A person who changes to an unhealthy lifestyle, will reduce their weight of their blood, organs and bones, while a person who changes to a healthy lifestyle, will create much healthier blood, organ and bones, making them denser and heavier, increasing their weight.


Conclusion: There are so many factors that affect changes in your weight, and weighing scales cannot determine which factor has changed, and by what amount. Hence, your scales have no idea how much body fat you are losing or gaining.