Weight Loss vs. Inching Loss: Are They Different?
In recent times, people are becoming more conscious about losing weight. They want to lose weight quickly without spending too much money.
But how do you know whether you are losing weight or just inches away from losing weight? There is an example to explain why they are different.
The term “weight loss” refers to the amount of weight lost during a specific period of time.
For example, if someone loses 10 kg in one month, he/she is considered to have lost 10 kg of weight. This is called weight loss.
On the other hand, “inch loss” refers to the change in the size of a person’s body parts like waistline, arms, legs, etc. If someone loses 2 cm in his/her waistline, he/she is said to have gained 2 cm in his/ her waistline. This is called inch loss.
So, we can say that weight loss is measured in kilograms while inch loss is measured in centimeters. So, if you want to lose weight, you must focus on kilos rather than centimeters.
Should You Be Concerned if You’re Losing Inches But Not Weight?
If you’ve been working hard to shed pounds, but haven’t lost much weight, you might be surprised to learn that you’re actually making some good progress.
“Most people think that losing inches equals losing weight,” says Dr. David Katz, director of Yale University’s Prevention Research Center. “But since we live in a culture where thinness is highly valued, that’s not necessarily true.”
While losing inches is still considered a positive step toward looking slimmer, there’s a difference between losing inches and losing weight.
As long as you’re maintaining healthy habits and eating the proper amount of calories each day, you shouldn’t experience any negative effects from dropping those extra inches. And while gaining inches doesn’t mean you’re gaining weight, it does indicate that you aren’t losing enough fat to maintain your current size.
To help make sense of things, here’s a quick breakdown of why you might be seeing inch loss without weight loss.
1. Your Body Is Changing Shape
Think of your body like a house. Imagine you have a friend over one night and he asks you to take his measurements.
He wants to know how tall he is, how wide his shoulders are, and how big his waist is.
Now imagine that your friend takes all three measurements and tells you that he’s gained five inches in height, but he hasn’t changed his width. This is similar to what happens when someone loses inches but doesn’t lose weight.
2. Your Waistline Isn’t Getting Smaller
When someone loses inches, it’s possible that their waistline isn’t shrinking. Instead, their hips and thighs are growing larger, causing their waistline to increase slightly.
So although you might feel like you’re getting thinner, your actual waistline is staying the same.
For example, let’s say you weigh 200 pounds and your waist measures 40 inches. After six months, you drop four inches off your waist, but your weight stays exactly the same.
5 Reasons Why You’re Losing Inches But Not Weight
Weight Loss Plateau
If you’ve been struggling to lose weight, it might be because you’re stuck in a “weight loss plateau.” This happens when you make progress toward your goal, but then stop losing inches. If you want to break out of your plateau, try one of these tips.
A thyroid condition called Hashimoto’s disease causes you to lose weight, even though you eat less food than usual. This disorder is caused by inflammation of the thyroid gland, and also it can cause fatigue and depression.
Your body starts producing antibodies against itself, which makes it harder for your body to absorb nutrients. As a result, you will get thinner.
Hormonal imbalance can also be a factor in weight loss resistance. This is particularly true for women who are going through menopause.
During menopause, there is a decrease in the production of estrogen and progesterone. These hormones play a role in regulating metabolism, so their decline can lead to weight gain.
Water retention can also make it seem like you’re losing inches but not weight.
When the body retains water, it can cause bloating and swelling. This can lead to a false sense of weight gain, even though the actual amount of fat tissue has not increased.
The reason why you are losing inches but not weight is because fat cells don’t shrink like muscle does. Fat cells store energy, while muscles burn it off.
When you exercise, your body releases hormones called cytokines, which cause your immune system to produce white blood cells that attack bacteria and viruses. These white blood cells destroy the bacteria and viruses, causing swelling and inflammation. This process is known as training inflammation.
When you lose weight, your body starts burning calories faster than it stores them. As long as there are enough calories coming into your body, your body doesn’t care how many pounds you weigh.
However, once you start exercising regularly, your body begins producing fewer white blood cells. Without the help of those white blood cells, your body cannot fight infections and illnesses.
This leads to less inflammation, and therefore, less fat loss. To keep up with your calorie intake, you must consume more food than you burn off during workouts.
How Do You Measure Weight Loss Success?
If you want to lose weight, it helps to know how much weight you’ve lost. But how do you measure weight loss? Here are some ways to track your progress.
1. Weight Watchers Points
Weight Watchers points are a way to count calories and keep track of what you eat. You can use the app on your phone or computer.
If you’re trying to lose weight, you’ll probably want to focus on eating less food overall.
To figure out how many points you need each day, multiply your daily calorie goal by the number of meals you plan to eat. For example, if you’re aiming for 2,500 calories per day, you’d aim to consume about 5,000 points per week.
2. Body Mass Index
The body mass index (BMI) is a measurement used to determine whether someone is underweight, normal weight, overweight, or obese.
BMI is calculated by dividing a person’s weight in kilograms by his or her height in meters squared. A BMI of 18.5 to 24.9 is considered healthy; 25 to 29.9 is overweight; 30 or above is obese.
3. Waist Measurement
One way to measure your weight loss success is by measuring your waist.
For women, healthy waist measurement is 32 inches or less. For men, healthy waist measurement is 37 inches or less.
If you measure your waist and find that you are above these numbers, don’t worry! You can still work towards losing inches off of your waist.
4. Body Fat Percentage
Another way to measure your weight loss success is by calculating your body fat percentage.
You can do this by using a body fat caliper. A body fat caliper is a device that measures the thickness of skinfold at different points on the body. By taking measurements at multiple points, you can calculate an estimate of your body fat percentage.
There are many online calculators that can help you determine your body fat percentage.
However, keep in mind that these calculators are not always accurate. If you want a more accurate measurement, you can ask your doctor or a personal trainer to help you calculate your body fat percentage.
How Often Should You Weigh Yourself?
Weighing yourself regularly is one of the most important things you can do for your health.
But how often should you weigh yourself?
There are many factors that go into determining what weight is healthy for you. Your age, gender, height, body type, activity level, metabolism, and genetics all play a role.
If you’re looking to lose weight, it’s best to start tracking your progress every week. This way, you’ll know exactly where you stand and whether you’re making progress toward your goal.
Once you reach your goal, you may be able to reduce the frequency with which you weigh yourself.
What Should We Do If We’re Losing Inches But Not Weight?
If you’re losing inches but not weight, don’t worry! There are a few things you can do to get back on track.
1. Set Gym Performance Goals
The number one reason people fail to lose weight is because we may don’t set goals. Without goals, you’ll never know whether you’ve lost inches or pounds.
Set small gym performance goals to help motivate you to stick with your workout routine. For example, if your goal is to increase strength, try lifting weights for 10 minutes instead of focusing only on cardio.
2. Track Your Progress
Tracking your progress helps you see which areas of your fitness program are working and which ones aren’t. It also gives you a clear idea of whether you’re losing inches or pounds.
Many apps have been created to track your progress. Some of them even allow you to connect with friends who are trying to achieve similar goals as you. This provides motivation to continue moving forward.
3. Add More Exercise To Your Routine
If you’re finding that you’re losing inches but nothing else, add some exercise into your routine.
Cardio exercises like running and swimming will burn calories and help you shed those stubborn inches. Strength training builds muscle, increases bone density, and improves overall health.
Strength training isn’t just for athletes either. Cardio exercises alone won’t give you the results you want.
4. Reduce Your Calories too Low Levels
If you are trying to lose weight, it is important to understand how much food you need to eat to maintain your current body weight. This is called maintenance calorie intake. You can use this number to determine what amount of calories you need to consume each day to achieve your desired weight loss goal.
Calorie needs vary depending on gender, age, activity level, height, and genetics.
However, most people require about 2,000 calories per day to maintain their current weight. To lose one pound of fat requires 3,500 calories per week. So, if you want to lose one pound per week, you must reduce your daily caloric intake by 500 calories per day.
You don’t necessarily have to cut out entire food groups to meet your calorie goals. For example, if you want to drop 10 pounds over the next month, you could simply reduce your portion sizes by 20% without changing anything else about your diet.
5. Get A Physical Done
There are a number of reasons why it’s important to get a physical done. First of all, a physical can help you identify any health problems that you may have. By identifying health problems early on, you can get treatment and improve your chances of getting healthy.
Another reason to get physical is to get an accurate reading of your body fat percentage. If you’re trying to lose weight, it’s important to know what your starting point is. By knowing your body fat percentage, you can set realistic goals and track your progress over time.
A physical can also help you track your progress in terms of muscle mass and body weight. If you’re losing inches but not weight, it’s possible that you’re losing muscle mass. By tracking your muscle mass and body weight, you can make sure that you’re doing everything possible to preserve muscle mass.
Finally, a physical can help you identify any hormonal imbalances that may be causing weight gain or difficulty losing weight. By identifying the root cause of your weight gain, you can work on fixing the problem and see better results in the long run.
The Bottom Line
There are several reasons why you may be losing inches but not weight.
You could be gaining muscle and losing fat at the same time (body recomposition), retaining water, or experiencing a temporary hormonal imbalance.
By identifying the root cause of your weight loss, you can work on fixing the problem and see better results in the long run.