When you can’t catch your breath, when your muscles are on fire, when your alarm goes off before your early am workout, when you’re hungry, when you’re tired, when the scale won’t budge, when you’re feeling sorry for yourself for how hard you are working to lose weight and get fit this year…Just know this; “Fat WILL Surrender”.
If you are doing everything right, counting calories, and working out regularly, fat WILL eventually surrender and give up the fight. Sometimes it takes a while to break a plateau. Sometimes it takes a while to see the results you want. But, IF you are doing everything right, fat will have to eventually raise the white flag.
Fat and Muscle, What Happens Behind the Scenes
Just because your scale hasn’t budged YET, doesn’t mean you aren’t wearing fat down. You could literally be losing fat and gaining muscle – and your weight could be the same (while you are losing fat). Of course, over time, your weight will eventually drop, but it is common for the scale to remain the same in the beginning of a fitness program because of these changes going on inside.
Our muscle gets fuller from the new activity, causing them to weigh more. That’s why our muscles feel firm and “pumped up”. While our muscles fill out, we are also simultaneously losing body fat, but our weight appears to balance out on the scale (or worse, it actually goes UP!). Have no fear. Just because you don’t see the changes on the scale doesn’t mean you have SERIOUS changes going on inside.
Look at this photo of me holding a replica of 5lbs of fat (left) and 5lbs of muscle (right). See how much smaller 5lbs of muscle is compared to 5lbs of fat? This is why we can appear smaller, but our weight can be the same. That’s also why you can swear you are losing weight, then get on the scale, only to be discouraged that the scale is not agreeing with your belt. Your belt says you’ve lost in your waist, but the scale acts like no changes have been made. If you are feeling thinner, you are right. You are getting thinner – and eventually, the scale will agree.
If Only We Had X Ray Fitness Vision
Without doing a fancy body composition analysis (like the one we have, called the InBody), it’s hard to believe what is really going on. Yet, if you could see that you’ve lost 4lbs of fat and gained 4lbs of muscle, you could celebrate – and let that information motivate you to press on. Unforunately, it’s around this time that people give up. They let the scale sabotage their progress. They’ve worked harder than they ever have before, yet they aren’t getting the reward they want on the scale, so they quit – and they quit RIGHT before the scale would have started to show major progress.
Tomorrow, I will go deeper into fat vs. muscle – and I will address some of the exceptions to the rule, as well as some warnings. I will also give you some ideas of what to expect while you are working toward your goal. If you don’t subscribe, be sure to subscribe today so you don’t miss it!
Remember, the key to any fitness program is remembering you are a science project – and science projects have many variables. You have to understand that weight loss may take some trial and error ..and a lot of patience. Just promise me this: Keep Showing Up and Never Give Up! If you do that, Fat WILL Surrender To You!
Learn more about healthy weight loss:
Get weight loss tips and find helpful BMI and calorie counter tools at Reader’s Digest Health section