Think Fat Loss, Not Weight Loss

Weight Loss vs. Fat Loss. What’s the difference? Let’s start by defining weight loss & fat loss so you know what I mean here.

Weight Loss: You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, …

Fat Loss: You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women.

Here’s How The Weight Scale Can Mislead You:
Clothes, mirrors & pictures don’t lie. Neither do fat calipers. But the weight scale can become your worst enemy by misleading you and killing your motivation.
How to Track Progress Efficiently:
Stop Weighing Yourself Daily:
The daily fluctuations will mess with your motivation. Weigh yourself once every 2 weeks, not more.

Stop Looking in The Mirror:
Self-image issues can skew perception. Shoot full body pictures and compare them with old ones.

Track Body Fat:
Get a fat caliper and track your body fat every 2 weeks. Use this how-to guide and watch this video.

Take Measurements:
Girth measurements of your neck, chest, arms, waist & thighs. Waist should go down, rest should go up.

Shoot Pictures:
Full body pictures from ankle to neck, front/back/side, every 2 weeks. Compare with your previous pics.

Strength Stats:
Log your workouts. Strength going up means muscle gains and strength training prevents muscle breakdown.