Are you loosing inches but not body weight?

Even though you may be eating a calorie deficit and exercising regularly, you still aren't losing weight as quickly as you would want. But even if your weight on the scale stays the same, you might notice that your body is still growing smaller and you seem slimmer.

Well, there could be multiple reasons for this (and for the good)

If you're dropping inches but not weight, it's usually not a cause for alarm because this is still a fantastic indicator of progress. Many individuals with weight loss objectives, however, either choose not to see it that way because they are more focused on their weight or they simply don't completely get what they are even trying to do in the first place.

When it comes down to it, the majority of people care more about how they appear and desire to appear slimmer or leaner (though there are plenty of people who want to lose weight for health reasons as well). They believe that once they achieve a particular, frequently arbitrary, number, they will be satisfied with how they appear since they will have a smaller physique and be lighter. 

Because they’re so focused on the scale, they’re not always able to see that physical changes are still taking place.  Although you may not be losing weight, lowering inches is still beneficial. If you've been lifting weights, especially if you're new to strength training, it means that your body is getting leaner and you're probably adding some muscle.

There’s usually not a single reason why you’re losing inches and not weight. It’s often a combination of different factors, some of which you can control and some of which you can’t.

1. You’re going through a recomposition

This occurs when you lose fat and gain muscle at the same time. It’s a difficult and lengthy process because you’re trying to make yourself smaller and bigger at the same time, two goals that are contradictory to each other. But it is possible and is one of the most likely reasons why you’re losing inches but not weight.

2. You reached a plateau

Weight loss plateaus are common, especially if you’ve been in a calorie deficit for several weeks or months. Plateaus can also occur if you haven’t changed your exercise routine in a while.

This is because your body adapts to different nutrition habits and training routines. Your metabolism also slows as you lose weight, and if you don’t adjust your calories accordingly, you’re no longer in a calorie deficit. This can put you into more of a recomposition rather than a fat loss phase, which will slow your progress.

3. Your bone density has increased

Lifting weights and aerobic activity not only help you build muscle but can increase your bone density as well. Bone density refers to the amount of bone mineral in your bones, and research has identified correlations between bone density and weight.

4. You have training inflammation

Lifting weights and high-intensity workouts cause micro-tears in your muscles. This is called Exercise-induced muscle damage, and inflammation can build up as your muscles work to repair this damage.

That inflammation leads to your muscles holding on to more water as they repair themselves, which can make your weight increase by a couple of pounds. This is more likely to occur when you try a new exercise program or suddenly increase your training volume or frequency.

However, it’s also important to note that weight gain from training inflammation is only temporary. Your weight can go up 2-3lbs whenever starting a new training block. But it sorts itself out after a couple of weeks.

5. You’re retaining water

Eating a high-sodium meal or suddenly consuming more carbs than you’re used to can cause water retention because it throws off your hydration levels. Being under a constant state of stress can also lead to water retention due to an increase in cortisol, the body’s main stress hormone.

You may also experience water retention if you have undiagnosed food allergies or intolerances that are messing with your digestive system (though you should get this confirmed by a doctor).

Whatever the cause, water retention can result in temporary weight gain because of all the water that your body is holding onto.

6. You’re on your period

In females, the menstrual cycle can cause water retention and bloat, leading to a temporary weight increase on the scale. As well, food cravings are often high in the days leading up to your period. Giving in to those cravings, especially if they’re for salty or fatty foods, can make bloating even worse.

Final Thoughts

When you’re trying to lose weight and have a goal weight in mind, it can be frustrating when weeks go by and your weight hasn’t changed. But by being so fixated on the scale, you may not even realize that you’re losing inches and still changing your body composition.

The scale alone won’t always tell you how much progress you’re making, and staying consistent with your training and nutrition will yield some exciting results.