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Weight Loss

Don’t Weigh Yourself - No Weigh

If weight loss is the goal, why are we telling you not to weigh yourself?
When you lose weight, it's possible you've lost a combination of three things:

  1. Water Weight
  2. Lean Body Mass (muscle)
  3. Fat

The real goal, if you seek a leaner body that lends itself toward enhanced performance and elevated health, is to make certain the kilos you lose are comprised primarily, if not exclusively, from fat.

Scales are not inherently bad, but all scales can tell you is how many kilos you weigh, under gravity, at a given moment in time.

If you want to weigh less for the long haul, the scales will confuse and deceive you, especially if you subject yourself to daily weigh-ins. Here are just a few of the reasons why.

  •  When you begin an exercise regimen and you challenge your body's muscles and allow for adequate recuperation, the body begins to become more efficient at holding fuel in muscle. All you need to do is eat supportive meals, exercise and recuperate.
  • Suppose, because you're making positive shifts in metabolic efficiency and performance ability that 10 days after you begin your programme your body holds an additional kilogram of water in muscle tissue. Suppose in the first 10 days you liberate and burn say a ½ kilogram of fat. You are leaner. The scales, however, will reprimand you.

Here's where we suggest you avoid the scales, at least until after the first 21 days are complete.


Human beings are not really capable of effectively shedding more than A ½ - 1kg of fat per week on a consistent basis, and even that would be an extreme.
Because it is possible to lose 4 kilograms in a matter of days if you're willing to count water weight and muscle loss, too many people are lured by the scale and are led to believe "quick weight loss" can be healthy and permanent. There in fact lies the allure of dieting and the trap of the "yo-yo" weight fluctuations.

Muscle is metabolically active tissue. Muscle is the location on your body where fat is burned. If you lose weight, and any portion of that weight is muscle, you will slow and cripple your body's fat burning ability and reduce the size of the overall fat burning engine. Muscle and metabolism are intertwined. Muscle burns calories, thus if you lose muscle, although the scale will tell you what a nice job you're doing, you will absolutely, positively, without question, slow down your metabolism.

How will you know if it's "working" if fat loss is the goal?

Have your body fat measurements taken. As a member of Evolve Fitness we take your body fat measurements every 8 weeks so you can see exactly what is happening to your body. Not a member of Evolve Fitness? We can still do this for you. Contact us now to find out more.

Look for a positive shift in energy consistency. When energy elevates and remains consistent it's a clear indication blood sugar is stable, and that creates an optimal hormonal environment for ongoing fat release.

Note the way your clothing fits. Although you may increase intracellular water, when you lose fat you'll find the waist (in men), the hips and thighs (in women) tending to reduce.

Listen to other people! It's funny, but other people will see the change in you before you see it in yourself. We believe many people will heed our advice and avoid the scale, but not one of you will avoid the mirror. You, therefore, will see yourself everyday, and the changes are gradual. Sure, you'll see a leaner body in the mirror, with time, but it's not as if you wake up one day and notice a radical change from one day to the next, but someone who hasn't seen you in a few weeks is certain to comment in a positive way.

 "Muscle fuel" includes glucose that is shuttled into muscle tissue. When stored, those glucose molecules become "muscle glycogen" and glycogen attracts water. Muscle is predominantly water, thus, if you hold more glycogen, and residually more water in muscle, "weight" is affected. It is therefore possible, even probable, that you will initially lose fat without seeing the scale move to a lower number than you're used to.