Hey!

Most people say they want to lose weight. What they really want to lose is fat (and feel better in their body).

And that's why the scale isn't a great tool by itself.

Because it measures EVERYTHING: Bone. Muscle. Fat. Water. Food you're digesting.

So it's normal to see your weight jump around by 2-5lbs.

Even with the smart scales, you gotta question how accurate they really are.

Thankfully, people already have according to research cited in Healthline:

• A 2021 observational study found body composition scales are reasonably accurate at measuring total body weight but not body composition. Possible reasons for this include:
  • the size and width of a person’s feet affecting the measurement
  • a lack of guidance on where to put the feet
  • changes in body positioning
• A 2023 review highlights that moving before the scale finishes measuring could lead to errors or missing data. The review’s authors also caution that manufacturers of smart scales may not be fully transparent when marketing their scales. This means you may experience inaccurate results or measurements that don’t quite align with the product’s claims.
  • These scales also cannot consider certain important factors, such as a person’s age.
  • Ultimately, commercial body composition scales are not as accurate as professional measurements, which may use imaging tools such as X-ray to measure your body fat."

TLDR: Smart scales aren't super accurate, take your reading with a grain of salt

That doesn't mean throw your scale out.

But use your scale with other tools like progress pictures. Or how much weight you're lifting (because we're doing progressive resistance training, right? RIGHT?)

Because your muscle are SOOOO important to fat loss.

I was reading this article yesterday on changes in lean body mass with GLP-1s, and it just really drove home how important muscle is. The article was talking about how weight loss is associated with muscle loss. And how people tend to regain any weight they've lost within 1-5 years. This is because our body adapts and basically uses less energy when we lose weight (this is the adaptation the quote is referring to)

"To a large extent, the reduction in muscle mass contributes to this adaptation, as each kilogram of muscle mass lost reduces resting energy expenditure by approximately 13 kcal/day. This is in contrast to the amount contributed by each kilogram of fat mass (~4 kcal/day).4"

So if fat loss is the goal, you need to prioritize your muscle mass.

Here is how to do that.

Train your muscles​
Lift three days a week. Bodyweight, resistance bands, weights, milk jugs. Doesn't matter as long as your muscles have enough time under tension.

And make sure you rest! Your muscle grow when you rest, so don't overdo your training.

Nourish your body so you can lift​
Eat a little bit of protein (I mean like a 1/2 cup of yogurt or something) after your resistance training session. Or eat a full complete and balanced meal within an hour of your workout.

Give your body what it needs to build strong muscle.

Track progress the smart way​
• Average your weights. And if you have regular periods, average your weight around the same time each month.
• Waist measurement once a week
• Strength notes, like more reps or more weight
• Energy and sleep

Progress is the trend and it takes time.

Expect a real timeline​
Fat loss is slow. And that can feel discouraging.

But the goal is not to make the scale go down at any cost.

You want to feel strong and enjoy foods you love. Nicolas Cage would call that the actual treasure.

And yes eventually you need a calorie deficit, but we'll talk more about that next week.

Now, if you have a burning question about weight versus fat, reply to this email--I'll answer it in my next email.

​

Talk soon,

Ame Proietti

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