People often say that they need or would like to ‘lose weight.’ However, weight is just a number on the scales, and one which fluctuates constantly even throughout a day. If you drink a large glass of water, a healthy thing to do, you will immediately weigh more, but will not be fatter or less healthy.  Weight loss doesn’t equate to feeling better, looking better, waist size, or fitting into those jeans.

Instead of the scales, better indicators in a fat loss or body transformation journey include:

  • waist measurements (make sure to measure at the same place each time)
  • pictures (take a before picture, then a progress update pic every 6 to 8 weeks)
  • focus on how you feel (mood, energy, quality of sleep, muscle tone, strength)
  • how your clothes fit (tightening that belt buckle, loose clothes, or getting into something you thought you had outgrown)


We’ve all heard that muscle weighs more than fat, and so it’s quite possible to stay the same weight or even gain weight while reducing waist size, losing fat and transforming your figure.

Furthermore, the more muscle you have the more calories your burn, even at rest and in your sleep! That’s just one reason to include strength training in addition to some high intensity cardio in any fat loss programme.

Long, steady-state cardio such as jogging will burn fat at the time, and may burn muscle too. The body also becomes more efficient at burning fat, so to continue getting the fat loss benefit you have to go further or faster as time goes on. Of course, there are many great reasons to do steady-state cardio, and I’m a big fan of running, cycling and more, but it’s not for fat loss. Higher intensity work and strength training will burn calories long after the training session has finished.


  • Try to ensure that most of your calories are nutrient-dense, so that everything you consume is of benefit to your body beyond the taste buds (veg, fruit, wholegrain, legumes, lean meat … )
  • Eat carbs daily, but in a way that supports and matches your activity levels (you’ll need more on a day of 5-a-side or a fitness class than for an afternoon of reading and TV)
  • Get enough protein (0.8-1.2 grams per kilo of bodyweight, depending on activity levels and goals)
  • Consume healthy fats (ideally from oily fish such as salmon, mackerel, sardines …)

Remember that weight is inconsistent, whereas fat loss is journey with a clearer path, achievable with consistent effort over time.

Step off the scales and into confidence – GET FIT, LOSE FAT, FEEL GREAT!