We have a BANGER of an episode today! Here is what is on the docket...
-Why isn't the scale moving?
Muscle Gain: If you're engaging in strength training or resistance exercises, you may be gaining muscle while losing fat. Muscle is denser than fat, so it can offset weight loss on the scale.
Water Retention: Fluctuations in water retention, often influenced by factors like salt intake, hormonal changes (such as during menstruation), or changes in activity level, can mask actual fat loss on the scale.
Digestive Issues: Constipation or other digestive issues can temporarily increase your weight due to retained waste in your digestive system.
Calorie Intake vs. Expenditure: Weight loss requires a calorie deficit (burning more calories than you consume). Sometimes people underestimate the calories they consume or overestimate the calories they burn through exercise.
Lack of Consistency: Inconsistent adherence to your diet and exercise plan can slow down progress or prevent weight loss altogether.
Stress and Cortisol Levels: High stress levels can lead to increased cortisol production, which may contribute to water retention and hinder weight loss.
Lack of Sleep: Poor sleep habits can disrupt hormones related to appetite and metabolism, potentially leading to weight retention.
Medications: Some medications can cause weight gain or hinder weight loss efforts.
Underlying Health Conditions: Certain medical conditions, such as hypothyroidism or polycystic ovary syndrome (PCOS), can affect metabolism and make weight loss more challenging.
Secondly, we talk about the idea of gathering EVIDENCE for fat loss...
Changes in Clothing Fit: One of the most noticeable signs is when your clothes start fitting differently, becoming looser around the waist, hips, or thighs.
Visible Changes in Body Shape: You might notice more definition in certain areas of your body, such as increased muscle tone or a reduction in the appearance of fat in areas like the face, arms, or legs.
Decreased Body Measurements: Even if the scale doesn't budge much, you may find that you've lost inches in key areas like your waist, hips, or thighs.
Increased Energy Levels: As your body adjusts to burning fat for fuel, you may experience higher energy levels throughout the day.
Improved Performance in Physical Activities: If you're exercising regularly, you might notice that your endurance and strength have increased, indicating a decrease in body fat percentage.
Changes in Appearance of Skin: Fat loss can sometimes lead to smoother skin appearance, particularly if you've lost weight gradually and are maintaining good hydration and nutrition.
Reduction in Belly Fat: Losing fat around the abdominal area can be particularly significant for health reasons, as it correlates with reduced risk of various health issues.
Changes in Hunger Levels: Effective fat loss often involves adjustments in appetite and hunger cues, which can be a positive indicator of metabolic changes.
Improved Mood and Mental Clarity: Some individuals report feeling clearer mentally and in a better mood as they lose excess fat.
Better Sleep Quality: Fat loss can also improve sleep quality for some people, leading to more restful and rejuvenating sleep.
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See you next week!
