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#156: Breaking up with the Scale - Why Weight Isn't the Same as Fat Loss
In this episode of the Kate Hamilton Health Podcast, I explain why the scale often holds people back from fat loss progress and why weight loss and fat loss are not the same.
I also explain how water retention can drive scale fluctuations for reasons like high sodium meals, stress-related cortisol, menstrual cycle changes (especially the luteal phase), perimenopause/menopause hormone fluctuations, creatine supplementation, and certain medications, and I stress that these changes are not fat gain.
I encourage using multiple markers of progress beyond the scale, including tape measurements, progress photos (including my method using video and screenshots), the monthly “jeans challenge,” and improvements in energy, mood, fitness, strength, and medical markers such as blood pressure, glucose, and cholesterol, sharing examples of women in coaching reversing pre-diabetes and type 2 diabetes through sustainable lifestyle changes.
00:00 Why the Scale Messes With Your Fat-Loss Progress (Intro)
01:23 Weight Loss vs Fat Loss: The Key Mindset Shift
01:43 Reason #1: Body Recomposition (Lose Fat, Gain Muscle)
03:49 Reason #2: Water Retention—Salt, Stress, Cycle & Menopause
07:18 Creatine & Medications: More Scale Noise (Not Fat Gain)
11:17 The Scale Weighs Everything—So Track More Than Weight
12:07 Better Progress Metrics: Measurements, Photos & the Jeans Challenge
16:19 Non-Scale Wins: Energy, Strength, Fitness & Health Markers
19:56 If You Weigh, Weigh Daily for Trends (Or Don’t Weigh at All)
22:16 Set Healthy, Realistic, Sustainable Goals (No Quick Fixes)
26:48 Recap + How to Get Support (Coaching & Outro)
Links & Resources:
- Learn more about KHH coaching here
- Subscribe to my weekly coaching newsletter here
- Access my FREE calorie calculator here
- Connect with me on Instagram here
- Connect with me on Facebook here
- Connect with me on TikTok here
- Connect with me on YouTube here
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.
Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo
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By Kate HamiltonIn this episode of the Kate Hamilton Health Podcast, I explain why the scale often holds people back from fat loss progress and why weight loss and fat loss are not the same.
I also explain how water retention can drive scale fluctuations for reasons like high sodium meals, stress-related cortisol, menstrual cycle changes (especially the luteal phase), perimenopause/menopause hormone fluctuations, creatine supplementation, and certain medications, and I stress that these changes are not fat gain.
I encourage using multiple markers of progress beyond the scale, including tape measurements, progress photos (including my method using video and screenshots), the monthly “jeans challenge,” and improvements in energy, mood, fitness, strength, and medical markers such as blood pressure, glucose, and cholesterol, sharing examples of women in coaching reversing pre-diabetes and type 2 diabetes through sustainable lifestyle changes.
00:00 Why the Scale Messes With Your Fat-Loss Progress (Intro)
01:23 Weight Loss vs Fat Loss: The Key Mindset Shift
01:43 Reason #1: Body Recomposition (Lose Fat, Gain Muscle)
03:49 Reason #2: Water Retention—Salt, Stress, Cycle & Menopause
07:18 Creatine & Medications: More Scale Noise (Not Fat Gain)
11:17 The Scale Weighs Everything—So Track More Than Weight
12:07 Better Progress Metrics: Measurements, Photos & the Jeans Challenge
16:19 Non-Scale Wins: Energy, Strength, Fitness & Health Markers
19:56 If You Weigh, Weigh Daily for Trends (Or Don’t Weigh at All)
22:16 Set Healthy, Realistic, Sustainable Goals (No Quick Fixes)
26:48 Recap + How to Get Support (Coaching & Outro)
Links & Resources:
- Learn more about KHH coaching here
- Subscribe to my weekly coaching newsletter here
- Access my FREE calorie calculator here
- Connect with me on Instagram here
- Connect with me on Facebook here
- Connect with me on TikTok here
- Connect with me on YouTube here
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit.
Music b LiQWYD Free download: hypeddit.com/link/xxtopb [http://hypeddit.com/link/xxtopb] Promoted by FreeMusicPromo [https://www.youtube.com/channel/UCbycji-eySnM3WD8mbxPUSQ] / @freemusicpromo