Many of will have set a goal to "lose some weight".

Weight loss is a journey that can be challenging for many of us. It can be frustrating to watch the scale go up and down and feel like we're not making any progress.

When we say "lose some weight" we actually usually mean that we want to look or feel differently.

Perhaps we want to fit into our favourite clothes or feel stronger.

Yet because we tell ourselves "I want to lose some weight", we measure success by weight on the scales.


The number on the scale can fluctuate due to a variety of factors, including water retention, digestion, and hormonal changes.

By focusing on reducing body fat and increasing muscle mass, you can improve your overall health and fitness, rather than just aiming for a certain number on the scale. 

It's common for our clients to follow a fitness plan and dramatically change how they look and feel, yet see either no change in weight or even an increase. This is because muscle weighs more than fat. By consistently following the correct fitness plan we add muscle mass and reduce fat, this changes our body composition. Muscle weighs more than fat but it is more dense so takes up less space.

So if you want to "lose some weight" but actually mean you want to look or feel differently then you need to measure what matters: reducing body fat and increasing muscle mass.


There are simple lifestyle improvements you can make to support your body composition goals:

  1. Walking is a great way to increase your activity level and burn calories. Try to aim for at least 10,000 steps per day, which can be easily tracked using a fitness tracker or smartphone app.

  2. Drinking water is also important. Drinking water before meals can help you feel full and eat less, while staying hydrated can support your body's natural processes and help you avoid overeating. Aim for at least eight glasses of water per day, and try to choose water over sugary or calorie-laden drinks.

  3. Finally, moving every day is important for overall health and body composition. Find an activity you enjoy, such as yoga, cycling, or hiking, and make it a part of your daily routine. By incorporating regular movement into your day, you can support your body composition goals and improve your overall health and well-being.

By focusing on reducing body fat and increasing muscle mass, and by making simple lifestyle improvements such as walking, drinking water, and moving every day, you can achieve your body composition goals and improve your overall health and well-being. 

Remember to be kind to yourself and celebrate your progress along the way!


If you have a weight lose goal then book a Free Consultation with a coach and we'll measure your current body fat and muscle mass and create a plan together to achieve your goals:



Suscribe to our newsletter