Let me guess.
- You want to lose weight
- You’re frustrated with the number staring back at you on the scale
- A good morning means you’ve managed to chisel away at that number even if it’s only by a few pounds
- On “bad” days, the number gets higher than you’d like and defeat or thoughts of failure set in
And no matter how hard you try, you just can’t seem to budge those last few pounds once and for all.
From here, you have two options:
- Throw your white flag up and resign to the fact that weight loss is never going to happen for you
- Re-design your plan (you do have a plan right?)
Since you’re reading this, it’s safe to assume you’re not interested in giving up.
Instead, you want to learn what it takes to finally lose the weight for good.
I’ve got news for you.
It’s totally possible but your current plan needs some work.
Like big time.
What if I told you that you need to stop focusing on weight loss and shift your attention to losing fat instead?
You’re probably scratching your head wondering what the heck the difference is.
Wouldn’t losing weight help torch the fat?
Not exactly.
And it turns out, there’s a huge difference between the two methods.
One helps you burn calories all day and creates a lean figure and the other one makes you a slave to the scale and doomed for an eternity of no progress.
I found myself in the latter category.
I followed the mainstream diet and healthy eating tips.
Workout more. Eat less. Lose weight.
But, let’s be honest, this rarely works.
It didn’t work for me and I can bet it’s not working for you.
So today, I’m going to show you what will work.
We’re going to explore the difference between fat loss and weight loss and which one could be right for you.
When I finally found the right fit, I busted through my plateau and have seen the most progress I’ve made in years.
Enough talk. Let’s jump in.
Why Fat Loss Should Be Your Focus (But Probably Isn’t)
Okay, so that’s a bold statement, especially since I can’t see you behind the screen.
So here’s a pop quiz to see whether a fat loss or weight loss goal is right for you.
Question #1: Are you a competitive athlete who requires regular weigh-ins? (think: wrestler, jockey, gymnast, etc.)
Question #2: Does your job, hobby, health or any other activity require you to be within a specific and certain weight range?
While this quiz is super simple, it’s also spot on.
Unless you answered yes to both of those questions, your goal should be fat loss, not weight loss.
But, Devan, the number on the scale needs to go down. So don’t I need to lose weight?
Not exactly.
See, the weight you’re seeing on the scale is a combination of so many things — your organs, muscles, bodily fluids and water retention, bone mass, etc.
And when you lose weight, there’s no way for the body to specifically say “get rid of the extra weight around the thighs and don’t touch any organs while you’re there.”
It just loses weight and takes it from wherever it can, including from your muscles, bones, and other key parts of your body.
If it’s not clear: this is a terrible strategy.
Not only will muscle loss cause you to lose strength, it will also slow your metabolism down.
This means you won’t burn nearly as much calories at rest as you could be.
And if you’re stripping your organs of energy instead, just to lose a few extra pounds, it’s no wonder your energy is low and you don’t feel like working out — your car (aka your body) is running on fumes.
So unless you’re an athlete that needs to be at a certain weight, it’s time to stop focusing on the scale and instead turn your attention to fat loss.
The fact is: you’re probably carrying around more fat than you should be.
So it only makes sense to start going after this, not the number on the scale.
You need to get rid of the fat in order to achieve the body you’ve really been aiming for.
When you do this, you’ll reveal a leaner figure that burns calories even when you’re not working out.
Speaking of that, the approach to fat loss and weight loss are completely different. I’ll touch on this in just a few minutes but before I do, I want to show you a few more reasons why the number on the scale is total bs.
Here’s What Your Scale Isn’t Telling You
Unless you have a fancy scale, yours probably can’t tell the difference between when you lose fat and when you lose muscle.
Instead, you just see one total number that goes up and down.
But if you’re losing muscle instead of fat, yet your weight goes down, you’re actually doing more harm than good and it’s no wonder you’re not making any progress.
There are a number of related things that can cause you to lose weight: dehydration, eating salty, fried foods, hormonal shifts during the month, and the amount of carbs you eat.
Changes in any one of these things could mean an instant difference on the scale but that doesn’t mean you’ve accomplished anything.
Not only that, when you lose weight without actually gaining muscle, you’ll end up with flabbiness.
Before I move on, and to elaborate on that carb point, carbohydrates can bind to water by as much as 3 times.
So when you cut out carbs, you’re actually cutting out water retention which can lead to quick weight loss.
But this doesn’t guarantee fat loss, and that’s what you really need.
Not only that, on the flip side, when you eat too many starchy carbohydrates, you’ll see just the opposite — weight gain and bloating.
So it’s crucial to start tracking how many carbs you’re eating, especially if fat loss is your goal.
And carbs come in all shapes and sizes, including in the form of fruit.
I’d almost bet that you’re overdoing things without even realizing it…I know I was before I started tracking my food intake.
That’s enough for now on what you could be doing wrong here.
Let’s talk about how to fix this.
Here’s How to Lose Stubborn Fat Once and For All
As a quick recap, with weight loss, you can’t target fat specifically.
But with fat loss, it’s just the opposite.
By building muscle, you’ll finally torch that unwanted stubborn fat that hangs around your thighs, stomach, love handles, and arms.
Now before I lose you with the whole building muscle thing, you won’t get bulky.
There’s no way you will work out long enough or eat enough calories to get to a bulky stage.
This requires hours of dedication and 100% clean eating, which is not sustainable for us mortals.
Instead, by adding weights and strength training to your weekly workouts, you’ll start to chisel out that lean body you’ve been trying to achieve all these years.
Not only that, the fat will literally melt away.
If you haven’t started adding in weights to your life, what are you waiting for? If you need my help, just ask. I’m only an email away (devan@behappynothangry.com).
Plus, depending on the moves you do, you can practically create the body you’ve always wanted.
Want a perkier butt?
Don’t be afraid to squat and use heavier weights than the 5-10 lbs you’ve been holding onto for years.
Need a little lift in your boobs after having some kids?
Dumbbell rows and chest presses should become your new best friends.
Tired of the belly fat you can’t seem to get rid of?
Stop doing crunches and cardio only and switch to weight lifting with a sprinkle of cardio on top instead and you’ll start to see those abs surfacing.
If you want to target fat, which by now I hope you realize you do, you need to build muscle.
Here’s why: muscle requires a lot of fuel.
When it gets said fuel, it’s a calorie burning machine.
But the only way to get to that amazing point is by using weights when you workout, eating enough calories and macronutrients, and by consuming less starchy carbs (and carbs in general since most of us are a bit too high on these).
For my cardio addicts, it’s time to reconsider this route.
Unless you’re pairing it with strength training, you could actually start to lose muscle mass, which is the exact opposite of what you’d want here.
It’s can also be a contributing factor to why you always seem to gain the weight back.
So where do you go from here?
Start Lifting Weights Today
It’s time to hit the weights.
Stop being afraid of them.
Get yourself to a gym.
And start building those muscles of yours.
Not only will this be better on your joints and mental health, you’ll start to create an inner and outer strength you didn’t know you had.
My goal with strength training was to be able to lift my 60 lb dog with ease and without ruining my back.
6 months in, I could carry him further than I ever could without straining.
Now, I’m even more amazed with my progress.
I’m lifting heavier and I’m feeling better than ever.
And I’m finally starting to shed the extra layer of fat I added to my 5’4” frame over the last few years.
But guess what?
My weight has actually gone up.
Significantly.
And I’m totes okay with it because my body composition looks so much better.
I have more curves.
A smaller waist.
And a huge smile.
I stand up taller.
I feel leaner.
I’m not nearly as anxious or self-conscious as before.
Yes, I still have self-doubts, but every day I walk in the gym to build my muscles and strength, I grow a little more each day.
And now I supplement with cardio instead of making that my sole focus.
I also don’t run anymore as I mentioned in this letter.
For my cardio, I walk every other day or do a split between the stair machine and a walk.
I absolutely love my routine now and I’ve seen the most progress since switching to a fat loss goal which means I’m not turning back anytime soon.
And I encourage you to consider weaving weights into your life so you can experience similar results. I promise you won’t regret it!
Now, I’m the type that never misses a workout because I know how good it makes me feel and that it gets me one step closer to my goals.
My core is stronger and leaner than ever too which has been a nice little side effect.
And, as a quick caveat, I’m still not lifting anywhere near CrossFit heavy.
Yes, I go way heavier than I ever have, but it’s not CF heavy.
Which One Will You Focus On?
Unless you’re a highly trained athlete, it may be time to reconsider your weight loss approach.
By switching to a fat loss goal instead, you’ll actually be able to create the body you’ve always wanted, without having to go under the knife or having to focus all of your self-esteem on the scale.
Since I made the transition, my life has completely changed and I wouldn’t ever go back to the way it was.
I have more strength. More confidence. More energy. You name it.
I just feel that much better.
And I want the same for you too!
Start lifting weights to see what I mean.
And if you need help, feel free to reach out at devan@behappynothangry.com.
With love and strength,
Devan