Losing weight is not the same as losing fat.
What weight would you like to have? Many people set a specific weight as their ultimate goal in the weight loss process, believing that the number on the scale is the best way to check if they are losing weight. A very common method used for assessment is the BMI (Body Mass Index) calculation. This calculation uses an individual's weight and height to determine their ideal weight. However, this method is used as an international standard to determine the nutritional status of a population or group of people. Therefore, when analyzed individually, this method has many limitations because it doesn't know what constitutes weight; that is, it cannot separate muscle mass from fat.
To lose weight, you shouldn't just think about decreasing the number on the scale. Weight loss consists of reducing body fat, and the scale isn't always reliable for measuring this result. It's common for people who lose weight not to change their weight but achieve a true body transformation, gaining lean mass and decreasing fat. Similarly, there are people who lose weight on the scale but gain weight by losing lean mass and increasing body fat. So we already know that to lose weight you should think about fat, not weight. Another interesting piece of information is that the volume of fat is much greater than the volume of muscle. This means that 1 kg of fat occupies more space than 1 kg of muscle. So, if you lose 1 kg of fat and gain 1 kg of lean mass (muscle), your weight will be the same, but your body volume will be very different.
The best way to know if you are really losing weight is through a physical assessment. This assessment, through measurements of skin folds or bioimpedance, will show you your body composition and tell you what is fat and what is lean mass within your weight. As you achieve weight loss, you can repeat these assessments and verify your real results in fat elimination.
However, if you cannot have a physical assessment, a way to self-assess is to use abdominal circumference. To do this, simply measure around your belly with a tape measure above the navel line. A reduction in abdominal circumference is directly linked to fat loss. Studies indicate that values above 88cm in women and 102cm in men signify an increased risk of developing cardiometabolic diseases, such as heart attack, hypertension, diabetes, and others.
So, if you want to lose weight, know that the important thing is to lose inches, as these represent a real decrease in body fat and also an increase in health.
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