When embarking on a weight loss journey, it's natural to focus on the number on the scale. After all, seeing that number go down is a clear sign that your efforts are paying off. However, true success in weight loss is not only about pounds lost; it also involves tracking inch loss. Measuring both weight and inches provides a more comprehensive understanding of your progress and the positive changes happening in your body. In this Wellness Article, we highlight the difference between weight loss and inches loss, explain why they both matter, and tips for tracking progress.
Understanding Weight Loss vs. Inch Loss
-
Weight Loss:
Refers to the reduction in your body weight, which includes everything from fat to muscle, water, and even bone mass. The scale measures your total weight, but it doesn’t differentiate between what’s being lost. This can sometimes be misleading, especially if you’re gaining muscle while losing fat. Muscle is denser than fat, so it takes up less space in your body. This means that even if the scale isn’t showing significant weight loss, you might still be losing inches and becoming leaner.
-
Inch Loss:
This specifically measures the reduction in body fat and the size of certain areas of your body, like your waist, hips, thighs, and arms. Inch loss is often a better indicator of body composition changes—how much fat versus muscle your body is made up of. When you lose inches, it means you’re likely losing fat and building muscle, which is a healthy and sustainable way to lose weight.
Why Weight Loss & Inch Loss Matter
-
A Comprehensive View of Progress: Focusing solely on weight can be discouraging, especially during periods when the scale doesn’t seem to move. However, tracking inch loss gives you another metric to see your progress. Many people find that they continue to lose inches even when their weight plateaus, which is a sign that they’re still on the right track.
-
Motivation to Keep Going: Seeing the scale go down is motivating, but it’s not the only measure of success. Inch loss can be an equally, if not more, motivating factor. When you notice that your clothes fit better or that your body is becoming more toned, it provides a significant psychological boost that helps keep you focused and committed to your goals.
-
Improved Body Composition: The goal of weight loss isn’t just to be lighter but to have a healthier body composition. This means having a higher proportion of muscle to fat. Measuring inch loss helps you see how your body composition is improving, even if the scale doesn’t reflect significant changes. This is particularly important if you’re incorporating strength training into your routine, as you might be gaining muscle while losing fat.
-
Spot Reduction Isn’t Real, But Fat Loss Is: Many people wish they could lose fat in specific areas, like their belly or thighs. While spot reduction isn’t possible—meaning you can’t target fat loss in just one area—tracking inch loss can help you see where your body is naturally losing fat. As your overall body fat decreases, you’ll begin to notice changes in the areas where you store the most fat, which is where inch loss becomes evident.
-
Health Over Aesthetics: While the number on the scale is important, health should always be a primary focus of any weight loss journey. Inch loss is closely tied to improvements in health. For example, losing inches around your waist can reduce your risk of cardiovascular diseases and diabetes. Measuring inches gives you insight into how your health is improving as you lose weight, beyond just how you look or what you weigh.
How to Track Inch Loss & Weight Loss
To get a full picture of your progress, it’s best to track both weight and inches regularly. Here’s how to do it:
-
Weigh Yourself Consistently: Choose one day each week to weigh yourself, ideally in the morning before eating or drinking. This helps you avoid fluctuations due to water retention or meals.
-
Measure Key Areas: Use a flexible tape measure to track inches around key areas like your waist, hips, thighs, arms, and chest. Do this once a month and be consistent with where and how you measure to get the most accurate results.
-
Take Progress Photos: Sometimes changes are more visible in photos than on a scale or tape measure. Taking monthly photos can help you see your body’s transformation over time.
Start Losing Weight & Inches
Inch loss and weight loss are both important metrics in any weight loss journey. By tracking both, you get a more comprehensive view of your progress, which can keep you motivated and help you achieve a healthier body composition. Remember, the goal isn’t just to lose weight but to build a stronger, healthier, and more confident version of yourself. Whether the scale is moving or not, every inch lost is a step closer to success.
If you need any support losing weight and inches, don't hesitate to contact us. You can book a call with our Lead Personal Health Coach, Laura, to get personalized advice or you can explore all the Weight Loss Plans we have available and get started yourself. Either way, we're here to help you any way we can!
