Can you lose inches and not pounds?

After our conversation this week, I decided to answer the question, Is it possible to lose inches but not weight?



I get this question pretty frequently from friends and family members and actually just got it from one of my clients as it was kind of a big deal on the Biggest Loser a few episodes a go.

The simple answer is YES!

Although, in our society we have grown accustomed to using the scale as our primary test for a healthy weight (Biggest Loser) there are some problems with this method. Not only does this number become an obsession with some people, it may not be as valid in weight loss as you may think.

Most scales are pretty accurate with measuring a total body weight (muscles, fat, water, bone, organs, etc. etc.) However as we exercise and eat properly, it is entirely possible to weigh the same on the scale but have lost pounds of fat from you body. Let me give you an example

Recently, one of my clients weighed in at 185lbs. but was 25% body fat. That puts his fat weight at 46lbs. After training for several weeks, he still weighed 180lbs but his body fat had dropped to 19%. That puts his fat weight at 35lbs. This means that in the training period he lost 11 pounds of fat while gaining 6 pounds of muscle.

Because 1lb of fat has a significantly bigger surface area than 1lb of muscle, it also means that my client lost inches from their waist and other areas 2while basically losing very few numbers on the scale.

What does all this mean? Although the scale is an important tool in the weight loss game, be sure to measure progress in inches as well as lbs. Use your clothes or a tape measure for best results.

Pour Some Sugar on Me

Remember that song from the 80's? I think Def Leppard was the artist. Well, it might have been a good song (maybe) but we should probably avoid refined sugars as much as possible.
I found this great article on Ehow.com to help us with some steps to avoid the other "white death"

Refined sugars are everywhere--and they're up to no good. These calorie-rich, nutritionally bankrupt sugars contribute to major health problems such as diabetes, obesity and tooth decay. By knowing where these refined sugars lurk, you can avoid them and improve your health in the process.

Follow this 4 step plan to get rid of sugars


1. Toss out the obvious offenders. Doughnuts, cookies, candy, ice cream and non-diet sodas should be rare treats, not kitchen staples.

2. Find out which "everyday" foods contain refined sugars. Chances are, there's a lot of refined sugar in your pantry and refrigerator right this minute. Foods such as crackers, spaghetti sauce, mayonnaise, canned soups and salad dressings contain significant amounts of refined sugar.

3. Read labels carefully. Look for "sucrose," the worst of the refined sugars. Sucrose causes a significant fluctuation in blood-sugar levels--commonly known as a "sugar high," inevitably followed by a "sugar crash." Sucrose also forces the pancreas to produce insulin, which is problematic for diabetics and hypoglycemics.

4. Include more complex carbohydrates in your diet. Unlike refined sugars, complex carbohydrates stabilize your blood-sugar level and provide long-lasting energy. Fresh fruits and vegetables are great sources of complex carbohydrates.

Let me know if you have any questions. Looking forward to next week!

Interval Training

I wanted to let you know about the importance of interval training in your quest for fitness and especially fat loss. If you've opened up your Transformation Manual, you'll notice that there is a 12 week interval program that increases in intensity each week. However, you'll also notice that there is little if any mention of long duration cardio in the manual. You may be asking, why is this?

Research has shown that interval training burns up to 9x more calories than a typical long, slow duration cardio session (walking on the treadmill/elliptical for 45-75 minutes). This is because of what is known as the EPOC effect. Interval training puts your body in position to burn fat/calories for up to 24-48 hours post-workout (that's when you are all done). Long,slow duration cardio doesn't do this so although you may burn more calories DURING the longer, less intense workout, you burn MORE TOTAL calories AFTER the workout has ended with interval training.

Have you ever done interval training? If not, start at week 1 in the Transformation Manual and give it a try. By all means feel free to continue with the longer cardio sessions but if your goal is fat loss, don't make them your priority. Intervals first, slower cardio second.

Post your comments and let me know how you are feeling this week! I look forward to hearing from you.