The Scale is Ruining your Progress


Partner Content Gray Nutrition

Article by Emily Mobley

Photography by Amanda Donaho

Have you ever weighed yourself in the morning after you’ve pooped or sweat out in hopes of seeing a lower number on the scale? If you have, you’re not alone. Many people have been there, done that, including myself. But I've come to realize that fast weight loss does not equate to fat loss.

When I used to see the number on the scale not decreasing after a hard workout or after pooping, I would feel like I had failed. This would then lead me to restrict my diet even more to ensure that I could lose that one pound I was hoping to drop. However, this mindset was not sustainable or healthy for my mental or physical wellbeing.

Here’s what I've learned about fat loss:

Pure Body Fat Loss vs Weight Loss

The goal should be to aim for pure body fat loss rather than just general weight loss. Losing weight doesn’t necessarily lead to toning your body or making you internally healthier. It’s fat loss that does.

How to Achieve Pure Body Fat Loss

  1. Create a Small Caloric Deficit: The first step towards achieving pure body fat loss is to create a small caloric deficit. This will ensure that you’re not losing muscle mass in the process of losing weight.
  2. Eat Enough Protein: Eating enough protein is essential to preserving muscle mass while losing fat. It also keeps you feeling full and satisfied throughout the day.
  3. Change Your Mindset: Slow and steady always wins the race. It’s important to be patient with yourself and not to expect overnight results. Sustainable results require consistency and patience.
  4. Resistance Training: Resistance training helps you build muscle mass and increases your metabolism, which aids in burning fat. It’s important to incorporate resistance training into your workout routine to achieve pure body fat loss.

Where Do You Want to Be in 3-6 Months?

When it comes to achieving your fitness goals, it's important to focus on long-term success rather than short-term quick fixes. If you want to see lasting results, focus on achieving pure body fat loss through sustainable methods. This will not only improve your physical health but also your mental health, leading to a happier and healthier life.

So, the next time you weigh yourself, don’t worry about the number on the scale. Instead, focus on the journey towards achieving pure body fat loss, and the numbers will eventually take care of themselves. If you need help changing this mindset, I highly recommend checking out my Gray30 program HERE

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