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Real Life Nutrition Questions Answered

Real Life Fitness Questions Answered

Emma Brown
Nutritionist

Janet Aylott
Nutritionist

Kelly Marshall
Fitness Consultant

Q.

Why can it sometimes be inches but not weight loss?

Hi, Why and how is it that when dieting, you can lose inches but not weight! How does this occur? Thanks

A.

Our expert says...

Hi,

Firstly,  this is one of the main reasons why we recommend  taking circumference measures as well as considering the scales in your progress, as this will allow you to stay aware of your continued progress as the body adapts in different ways at different times.  We have the 'other measures' section of our website for you to monitor your inch loss, which is particularly helpful to your motivation when you are not seeing the results on the scales.

 

When you increase your exercise and activity levels, you will be upping the promotion and development of lean muscle tissue as you lose body fat and this can mean that even though your body fat goes down, weight in kgs can sometimes stay the same. This is why looking at body shape and how clothes feel/fit is a very important component of self-assessment to be aware of for monitoring the success of your strategy. The thing to remember is that the body adapts at different speeds and can take time to register and provide visible responses to different types of training. When you are making progress in your training, your body will be reaping the benefits and you will experience changes in body shape relating to muscle tone improvements and body fat reduction.  

A pound of lean muscle will allow you to burn 50 additional calories a day. A pound of fat burns nothing. If you build 5 pounds of muscle you will burn 250 extra calories a day. Multiply this by 365 days in a year and divide by 3,500 (the number of calories in one pound). The result indicates that with this added muscle you will lose an extra 26 pounds in just one year. Muscle weighs more than fat - R esearch suggests that muscle density is 1.06g/ml and fat density is (about) 0.9 g/ml. Thus, one litre of muscle would weigh 1.06 kg and one litre of fat would weigh 0.9 kg. In other words, muscle is about 18% denser than fat.

As your body improves tone and your shape changes, you will often notice clothes fitting differently though the scales don’t mirror the same magnitude of change. This can relate to the body balance between improving muscle tone and decreasing body fat.  

Hope this helps,

Kelly

 

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