It’s Really Strange When You’re Losing Inches But Not Weight In Keto Do you notice that your clothes fit better after starting your diet, but the scale shows that you have not lost weight, or even worse, have you gained weight?
Feel like you’ve lost weight but the scale remains the same? Or are you not losing inches but you look smaller?
If so, there is no need to worry. The inches lost can be a good indication that you are losing fat mass rather than water weight.
This article explains what could be happening if you are losing inches, losing weight but not losing weight on the ketogenic diet (and other diets), and how to fix it.
Inch loss vs weight loss In Keto
Weighing yourself on a scale is just one way to track your weight loss, and it’s not even the best method to use.
This is because your weight is constantly changing; You could weigh more in the morning before a bowel movement and lose several pounds at the end of the day, depending on your bathing schedule, how dehydrated you are, and what you ate that day.
On the other hand, you could weigh less in the morning and gain a pound or two at the end of the day simply by drinking lots of water or eating foods that are high in water content.
Women may notice that their weight fluctuates based on their monthly cycle, which occurs when things like water retention and hormonal fluctuations cause changes on the weight scale.
This does not necessarily mean that you have gained fat mass, which is why the scale is not the best way to track your weight loss.
Likewise, if you take creatine, you may notice a change in your weight as the creatine draws water into your muscles, which can cause your scale reading to go up.
Also, if you are lifting weights or doing body resistance training alongside a ketogenic diet, then your weight gain could simply be due to building muscle.
How should I track my weight loss progress in Keto?
If you rely solely on your scale readings to keep track of your weight loss process, then you could be very disappointed, and may even discourage you from continuing on the ketogenic diet.
Instead, we recommend using two or three different methods to track your weight loss, such as:
Take actions
Measuring the inches lost is a great way to determine fat loss. While the pounds on the scale can fluctuate depending on your water intake, the inches rarely fluctuate that much. There may be some cases where the inches of your abdomen vary due to swelling and inflammation.
However, the inches lost in your thighs, arms, and just about any other part of your body will not fluctuate with your water intake. This is why you may notice that sometimes you are not losing weight, but the clothes are looser.
Inches also tend to be a direct measure of fat loss, which can result in a change in body composition. So while the pounds on the scale can go up and down, the inches can be a reflection of better body composition. This brings us to our next suggestion.
Body composition measurements
If you really want to know if you are losing fat mass, a body composition measurement can help. Your body composition measurement refers to your fat mass versus your non-fat mass.
Your fat mass is just that: the part of your body that contains fat. Keep in mind that not all fats are bad. Every cell in your body needs fat, and fat is also necessary to protect your organs.
However, “bad” fat is known as white fat. This is the type of fat that accumulates in the midsection and other problem areas. Research shows that having higher levels of brown fat (your “good” fat) and less white fat can help improve your metabolism (*).
Your fat-free mass includes your bones, muscles, and organs. Knowing how much of your body contains “bad” fat and how much is fat-free and “good” fat can help you on your weight loss journey.
Go to look or feel
Don’t discredit the way you look or feel on the ketogenic diet, even if you aren’t shedding pounds. These can be excellent signs that your health is improving.
It can be helpful to take before and after pictures of yourself to see the changes in your body. Also, pay attention to how your clothes fit, as this can also be an indication of changes in fat to muscle mass ratios.
Most people feel better overall after starting the keto diet because they have finally eliminated inflammatory foods from their diet.
Here are some signs of good health that are more important than the pounds on the scale:
- Healthier looking hair, skin, and nails
- Reducing sugar cravings
- Better energy levels throughout the day/less fatigue
- Improved sleep quality and duration at night
- Reduced brain fog/improved cognitive function
- Fewer mood swings/better mental health
- Lower blood pressure and cholesterol levels
Track your fitness
If you are exercising while on the ketogenic diet, keep track of your physical progress as this can be a good way to see positive changes in your body.
If you weren’t able to run a mile when you started exercising but can do it after several weeks of exercising, then consider it a positive attribute.
Other positive changes in fitness include feeling less fatigued during workouts, being able to lift heavier weights, and recovering faster between training sessions. These are healthy changes in your body that may or may not be reflected on a scale.
Reasons you’re losing inches but not weight
Can you lose inches without losing pounds? The short answer is yes! It is also possible to gain weight but lose inches at the same time when you are on Keto Diet.
If you are losing weight, but the scale is not moving, then it could be for one of these reasons:
1. Water retention
Have you ever seen a professional wrestler trying to gain weight for a fight? Some of them subject their body to intense sweating and dehydration techniques to lose weight quickly.
This can be deadly if done incorrectly and is certainly not recommended for anyone. However, it is a good way to think about water weight in terms of pounds.
Water retention is one of the most common reasons why the weight on your scale is not moving as fast as you would like. And this is perfectly fine!
Staying hydrated is essential for good health. It is also necessary for metabolic functions, such as digestion, appetite control, and metabolism. So you definitely don’t want to risk dehydration just to see a lower number on the scale.
Here are some of the possible reasons you could be retaining water:
You are drinking adequate amounts of water each day and staying hydrated (this is good, don’t change it!)
Medications: Certain medications can cause water retention. You may want to check with your doctor if you think your medicine is preventing you from losing weight.
Menstrual cycle: A woman’s monthly menstrual cycle can cause her to retain water. Some women see weight fluctuations of up to five or ten pounds during their cycle. While this is not favorable, the weight of the water is likely to disappear after she completes her cycle.
Certain Supplements – Creatine is an example of a supplement that causes you to retain water. The retention of water in the muscles is a natural way to store energy. So don’t worry too much about this, especially if your goal is to build muscle mass and strength.
Problems with your thyroid: Your thyroid and adrenal glands are responsible for secreting hormones that contribute to your weight. If you’ve tried everything and still can’t lose inches or weight. Talk to your doctor about hypothyroidism, especially if you have other symptoms, such as dry skin, digestive problems, and fatigue.
2. Building muscle
If you are exercising and notice that you are losing inches but not pounds, this is a good thing! Losing fat but not weight means your body composition is changing, replacing “bad” white fat with lean muscle, which may weigh more. That Really helps in losing Weight In Keto Diet.
This is another reason why it’s important to look at how you feel, your fitness level, and how your clothes fit when considering your weight loss process. It may take a while for the scale to reflect the positive changes your body is going through.
Exercising with weights can strengthen your bone density. This could be one of the reasons why your weight has increased after you started exercising. You are getting stronger!
3. Inflammation
Inflammation is the driving force behind many unwanted diseases and symptoms. It is also responsible for things like gut health, food intolerances, and digestion. All of which can influence the weight of your scale based on its ability to eliminate food properly. Bloating can also be the reason you are losing weight, but your waist isn’t shrinking.
This is how inflammation works. First, you eat inflammatory foods (such as gluten, refined carbohydrates, and sugar) and cause your immune system to send out white blood cells. Which are necessary to repair, protect, and restore homeostasis in the body.
However, if you continue to eat inflammatory foods, your immune system ramps up. Your body cannot meet the demand for protection against so much damage. Free radical toxins hijack healthy cells and accumulate in your tissues and organs, especially your digestive organs.
His intestine becomes inflamed and he cannot properly assimilate food. You may start to experience common symptoms of gastrointestinal inflammation, such as bloating, gas, diarrhea, abdominal pain, or constipation, all of which can add a few pounds to the scale.
Chronic inflammation can also lead to hormonal imbalances. It can affect blood sugar levels, cortisol (which leads to obesity), and leptin resistance, which occurs when your body no longer receives the message that you are full, prompting you to eat more. That Really helps in losing Weight In Keto Diet.
Here are some other common causes of chronic inflammation:
Stress (psychological or physiological)
Overexposure to pollutants in your environment
Lack of sleep or adequate exercise.
A sedentary lifestyle
Undiagnosed conditions, such as an autoimmune disease or food allergy
Certain medications
Fortunately, the ketogenic diet is great for reducing inflammation. If it stays on long enough, you should start to notice the signs of lower body inflammation such as reduced bloating, better digestion, no more brain fog, etc.
How to lose pounds and inches in keto
The best thing to do if you are not losing weight but are losing inches on a low carb ketogenic diet is to stick with it. Your progress may take longer than expected, and that’s fine. Changing your body composition is not a simple or quick process; don’t compare yourself to others.
Make sure you don’t make common mistakes on the ketogenic diet. Consulting with a keto trainer can help you identify mistakes that are causing you to retain weight, such as eating the wrong foods or not adjusting your macros correctly.
If you’ve been on the keto diet for a while and have gotten stuck on your weight loss journey, then you can try changing things up a bit. Many people find intermittent fasting successful.
You can also try raising or lowering your carbs for a while, which means you have to adjust the number of carbs you are eating. Also, make sure to adjust your fat intake to stay in ketosis.
If you’re not already exercising, then adding an exercise routine to your ketogenic diet can certainly help you lose pounds and inches. Try to focus on resistance training as you build lean muscle and this will ultimately help you burn more calories by speeding up your metabolism.
Final thoughts
We understand that it can be frustrating when you don’t see the scale move a lot if you are trying to lose weight. However, it is important to know that weighing yourself is not always the best way to track your health or fat loss.
The weight of your scale is constantly fluctuating. Things like medication, diet, a woman’s menstrual cycle, hydration levels, and trips to the bathroom can affect water retention and weight on the scale. Monitoring your body composition is a better way to track fat loss.
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