Why Do I Lose Inches But Not Weight?

Daily weigh-ins as you strive to trim your waistline or shed overall body fat may be frustrating and possibly inaccurate. Keeping track of of your hips, waist and thigh measurements may be a more precise means of tracking body fat loss. Day-to-day weight fluctuations combined with the fact that muscle weighs more than fat can mean the scale is telling only part of the story of your weight-loss efforts.

Expert Insight

Regular strength or resistance training exercises that involve lifting weights or using weight machines can cause a several-pound weight gain in muscle mass that may cause the number on the scale to be misleadingly high.

Although you may lose fewer pounds than if you'd burned the same number of calories with aerobic exercises such as jogging or swimming, increased muscular strength achieved through resistance training will increase your basal metabolic rate, which is the number of calories your body uses to function, and cause you to burn more calories. Age, sex and body size can all effect your basal metabolic rate.

Replacing fat with muscle can result in lost inches without losing pounds. This is due to the fact that muscle holds less water and takes up less space than the comparable weight of fat.

Measuring Inches

Measuring inches can be a more accurate way to track body fat changes than stepping on the scale, especially when strength training is incorporated into your workout regimen. For example, place a tape measure around your midsection over your naval to learn your waist measurement. Wrapping the tape around the widest area of your buttocks will give you a precise hip measurement.

The waist-to-hip ratio measurement can help identify obesity. Fat distribution is determined by dividing waist size by hip size, according to the University of Maryland Medical Center. A person with a 30-inch waist and 40-inch hips would have a ratio of .75. The risk of obesity-related health conditions such as heart disease and diabetes increases in correlation with a higher ratio.

Scales

Stepping on the scale first thing in the morning gives you the most accurate weight reading since fluctuations from meals, snacks and beverages throughout the day can affect your weight. Sticking to one scale can also minimize the chances of getting variations in numbers. As a general rule, professional scales found in gyms and doctor's offices tend to be more precise than home bathroom scales.

Misconceptions

Simply because the numbers of the scale fall within a normal range doesn't necessarily mean you are in good shape or in optimal health. People who harbor a high percentage of body fat can have what's known as normal weight obesity, according to the Mayo Clinic. Carrying excess fat tissue places you at a high risk of diabetes, cardiovascular disease and other chronic health problems.

Outlook

Losing pounds and inches boils down to taking in fewer calories than you burn, which can be achieved with a healthy diet and regular exercise. Aim for at least 30 minutes of aerobic activity most days of the week. Talk to your health care provider if you are having trouble shedding unwanted pounds or inches.