When it comes to using the scale to monitor your weight loss, there are three things you really must know :

A great number of weight loss programs center their attention on reducing body weight, operating under the presumption that a lower number on the scale is associated with an improvement in health.

Although that is a possibility, there are a few things that should be taken into consideration.

A number one: It does not take into account lean tissue. The scale does not provide an adequate representation of the real changes that occur in the composition of the body during weight loss. Body composition refers to the proportion of fat and lean tissues that are present in the body in comparison to one another.

One of the most common outcomes of weight loss programs is a reduction in both fat and muscle mass. It is especially true for individuals who opt to reduce weight solely via the use of diet, without engaging in physical activity.

Loss of lean muscle can cause a person to have a lower body weight, but they may have a higher percentage of body fat regardless of their weight! On the other hand, strength training and good diets may result in a reduction in fat but a gain in muscle, which is a healthy shift in body composition that does not result in a change in weight.

Why? Because muscle mass can rise while body fat declines. When that happens, inches are dropped, clothes fit better, strength and fitness improve, health is enhanced, and energy levels increase—even without a change on the scale.

#2 — It doesn’t detect changes in body water. Significant weight reduction can result from eliminating liquids.

You are bound to lose weight by: Taking diuretics to increase urine output. Putting on a sweatsuit and going into a sauna for around 20 minutes.

Exercising for hours outside in the heat. But don’t undertake any of those things because they can be harmful! Dehydration begins to significantly affect the body when water loss results in just a 2% drop in weight.

It can disrupt a number of physiological systems. Water in the body is kept as “extracellular” fluid, which comprises interstitial fluid (between cells), plasma (the fluid component of blood), and lymph fluid. In addition, lean muscle is made up of around 70% of water, while body fat comprises just around 7–10%.

So, while falling body water may produce the illusion of weight reduction, the decreasing numbers on the scale are a result of shedding vital bodily fluids, lean muscle, or both—not fat! As a result, energy and strength levels will plunge—so make sure you are drinking enough water each day.

#3—Being “slim” doesn’t equate to being healthy. You might want to read that again—and again—and as many times as possible since it is very accurate. On far too many occasions, I’ve seen the urge for thinness lead to body image difficulties, eating disorders, and pointless disappointments.

Being “thin” overlooks the importance of complete health and wellness. And it can result in malnutrition, anemia, or deficits in key vitamins and minerals. It can also lead to unhealthy behaviors and unsustainable habits: Restrictive diets Excessive exercise The usage of diet tablets or other hazardous substances I have encountered many examples when a person was regarded to have a “healthy” body weight, although additional body composition research proved they had an obese level of body fat

On the other hand, I’ve also observed several examples where a person had a good amount of body fat %, even though their body weight would be regarded as excessively high relative to their height. Do yourself and your body a favor—do NOT aspire to be skinny! Do this instead! Focus on eating a balanced diet, getting physically active on a regular basis, prioritizing mental well-being, and having appropriate rest.

If you want to weigh yourself, fine—but don’t overdo it. I recommend weighing oneself only once each week. Do not be disheartened if you do not see a change one week or if there are occasional rises in weight. You can be growing muscle while decreasing fat.

Remember: Healthy bodies come in many forms and sizes. So be pleased with yourself for adopting healthy habits, raising energy levels, and enhancing quality of life. If you focus on being physically active and healthy overall, your body weight and its composition will react in a good way! The living choices make the difference!