I'm losing inches, why is my weight stagnant?

"In spite of losing inches, why ain't I losing weight?" asked Shreya in response to the article last week. "I jog and do weight training. Initially, I lost a few pounds after which my weight-loss stopped. I have been losing inches from my waist, hips and thighs gradually but my weight is stagnant. What could be the reason? How to deal with this situation? I need to reduce at least 10 pounds to reach my ideal body weight."

Almost every other person faces such a situation at least once while on the journey to weight-loss — rather, fat-loss since no one wants to lose (or should be losing) precious lean muscle mass (LMM) or Skeletal Muscles (SM).

Focus on fat loss, not weight loss
When you talk about losing weight, what you usually mean is slimming down. But slimming down doesn't always mean losing weight. It may sound odd, but it's possible to get thinner without actually seeing a change in your weight. This happens when you lose body fat while gaining muscle. Your weight may stay the same, even as you lose inches, a sign that you're moving in the right direction.

The truth about your weight
What does your weight say about you? If you think about it, that number doesn't tell you a whole lot. The scale shows your weight, but does it tell you how much of that weight is muscle and how much is body fat? Or how much of that weight is water, bones or organs? Water is heavier than body fats, muscle cells and even the bones. There is a possibility that unless extra water is drained out of the body, in spite of losing fats (hence inches) one may not be able to lose weight substantially.

Get a BCA test done
Consult your healthcare professional, dietician, nutritionist or ask your gym-instructor to get your BCA (body-composition analysis) test done. Knowing your body composition is crucial information if you really want to measure the 'fat-loss' results.

Muscle vs fat
The key here is to understand the difference between lean muscle and fat. Muscles are denser than fats hence fats take up 'more space' in the body and give a lumpy appearance. Muscle, on the other hand, is dense, lean and smooth. A person weighing 150 pounds, with 14% body fat will obviously appear leaner than a person who weighs 120 pounds with 35% body fat.

What & whom to believe?
Now that you understand the different characteristics of fat and muscle, you are probably likely to reconsider your weight loss goals. Losing inches doesn't seem bad at all. Believe your clothes; only they will tell you the truth first. Second, believe your mirror; it never lies. Third, believe what your BCA indicates. Fourth, your friends and relatives. Fifth, your weighing scale.

However, ideal body weight guidelines should not be neglected even if you are getting into your ideal body shape. In Shreya's case, unless the training is tuned for optimal metabolic acceleration in combination with a wholesome, natural and calorie-restricted diet it may not be possible to lose weight further.

—  The author is a city-based health and fitness expert