The Only Way to Know if You’re Losing Weight

The Only Way to Know if You’re Losing Weight

behavior change health how-to guide weight loss Apr 13, 2024

“I just can’t lose weight.”

“I’m doing all this work, but nothing happens.”

“The scale just won’t go down.”

Sound familiar?

This is what 99% of people struggling with weight loss complain about.

But it isn’t true.

If you eat in a calorie deficit, you’ll lose weight.

If you burn more than you eat, you’ll lose weight.

It always works that way.

No exception.

So why do so many people believe the opposite?

They don’t know how to measure.

Sure, everyone knows how to use a scale.

But almost no one knows how exactly.

That’s because they don’t factor in something crucial.

Weight fluctuations.

Your weight changes constantly.

From day to day, and even during the day.

You’re lighter in the morning than in the evening.

It’s no rocket science, right?

So where’s the mistake being made?

Weighing frequency and number interpretation.

I’ll give you an example.

These numbers are from my weight loss cycle last year.

First, what changes did I make?

I’m a very active guy, I train every day. This means that my energy expenditure is always high. No need to make changes here. So, I went in a 500 kcal energy deficit.

In pain English, I ate less food. This how that looked like:

  • No snacking
  • Whole grain carbs only.
  • Upped my protein intake (meat, fish, eggs, etc.)
  • Vegetables with every meal.
  • No alcohol (yes, zero).

Plain and simple.

Almost no effort to me.

For 9 weeks straight, I lost one pound per week.


Everyone would lose the same if they did what I did— and they do.

It’s just goes unnoticed.

Huh, how!?

Because everyone makes the same simple mistake.

They weigh without a plan.

Whenever they feel like it, they weigh themselves.

Then they compare the numbers.

That’s a mistake.

The smart ones weigh on the same moment weekly.

I started on a Tuesday.

I weighed 81,9 kilogram that day.

Next Tuesday I weighed 82,1 kilograms.

On no, I gained weight!

See, I’m doing all this work for nothing.

One week of “starving” myself, just to gain weight instead of losing it.

Frustrating right?

If that was literally the case I would say yes.

But it isn’t.

I was actually losing weight.

Huh, but you where heavier! You can’t gain and lose weight at the same time, right?

No you can’t, but here’s the reality.

Remember weight fluctuations?

Being heavier at Tuesday means nothing.

It's just a snapshot.

The good news is, I didn’t just weighed at Tuesday.

I weighed every day.

Every single morning after waking up at 6 AM.

Yes, every single day.

See it for yourself:

I didn’t just compare my weight from day to day.

I calculated my weekly average weight.

After 14 days I had two weekly averages to compare.

I went from a weekly average of 82.3.

To an average of 81.7.

Thats a 600 gram difference!

The equivalent of 4000 kcal.

That’s a lot.

I did this for 9 weeks straight and lost 4,5 kilograms —or 10 pounds.

In my case, that meant I was ripped. I had a rock hard sixpack.

I don’t say this to brag.

Only to point out that I was far from overweight.

I maintain a healthy weight year round.

And you should too.

To maintain a healthy weight, you need a healthy lifestyle.

A lifestyle that’s sustainable.

Diets and weight loss programs are not.

They are just for the short-term.

Short-term efforts lead to temporary results.

Do you want to have a healthy bodyweight for life?

Then I have good news.

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