Is Your Goal Really Weight Loss?

Are you unhappy with your weight? Do you have a specific number in mind that you’re aiming for? It's a common thought, reinforced by countless weight loss programs, supplements, and even medical charts that tell us what our "ideal weight" should be. But let’s pause and reconsider: Is weight loss really what you’re after?

Unless you're competing in a sport that requires you to meet a specific weight class, your goal likely isn't just about losing weight—it's about shedding fat. So why do we obsess over the number on the scale?

Understanding What the Scale Really Measures

When you step on the bathroom scale, you're not just weighing fat. The number reflects everything from water retention to muscle mass, to whether you've eaten or used the bathroom recently. Our weight can fluctuate for a variety of reasons, many of which have nothing to do with fat gain or loss.

For example, our water weight changes constantly. Every time you exhale, sweat, or consume more or less water, your weight will adjust. This is why you might see a sudden gain or loss of a pound or two, leading to unnecessary joy or frustration. But here’s the truth: It’s almost impossible to lose a pound of fat in a single day.

The Truth About Low-Carb Diets

One reason low-carb or ketogenic diets are so popular is the quick drop in weight that people often see. But this initial loss isn’t necessarily fat. When you cut down on carbs, your body taps into its glycogen stores—carbs stored in the liver and muscles. For every gram of glycogen, your body also stores about three grams of water. So when those glycogen stores are used up, you lose both the glycogen and the water, leading to a significant drop on the scale. But remember, this isn’t fat loss; it’s mostly water weight.

Ketones, which your body produces when you’re on a low-carb diet, can also have a diuretic effect, leading to even more water loss.

Muscle vs. Fat: The Scale Doesn’t Tell the Whole Story

If you've been exercising to speed up your weight loss (or rather, fat loss), you may have gained muscle, which can affect the number on the scale. Muscle is denser than fat, so even if you’re losing fat, your weight might stay the same or even increase. This is why relying solely on the scale can be misleading.

Measuring Progress Beyond the Scale

If the scale isn't telling you what you need to know, how should you measure progress? One option is to track your body fat percentage. While no method is 100% accurate, measuring body fat provides a clearer picture of your progress.

A simple way to measure body fat is with calipers, which you can find at most sporting goods stores or online. Calipers measure the thickness of a skin fold, usually on your triceps, and you can use that measurement to estimate your body fat percentage.

Alternatively, you can use online calculators, like the one based on the U.S. Navy’s formula, to estimate your body fat percentage based on the circumference of various body parts. More advanced methods, such as buoyancy testing or laser scanning, are available if you want even more accuracy.

Setting the Right Goal: Fat Loss, Not Just Weight Loss

If you prefer to track your progress with a scale, try to weigh yourself at the same time every day—ideally, right when you wake up and before eating or drinking anything. This consistency can help reduce fluctuations caused by water retention or other factors.

Ultimately, your goal should be to focus on fat loss, not just weight loss. The scale doesn’t tell the whole story, so don’t let it dictate your progress. Remember, it’s almost impossible to gain or lose a pound of fat in a single day. Stay focused on your long-term goals, and don’t get discouraged by the day-to-day changes on the scale.