Why You’re Losing Inches but Not Weight
Key takeaways:
Working out, especially strength training, causes you to build muscle and lose fat at the same time. Muscle is denser than fat and takes up less space, so you might slim down but not lose pounds.
Consider measuring your progress in other ways instead, such as improvements in fitness, strength, and endurance.
Body measurements and body fat testing may be better ways to assess fat loss than using a scale.
You’ve been working hard in the gym and watching what you eat. You notice your clothes are fitting better, but the number on the scale hasn’t budged. Are your eyes deceiving you, or is it time to replace your scale? Most likely, neither.
Getting leaner but not losing weight is a common phenomenon — especially when you first start working out. Read on to find out why this happens and why the scale may not be the best tool for measuring your weight loss progress.
2 main reasons you’re losing inches but not weight
There are a couple reasons you might not see the results you want on the scale, despite your best efforts.
1. You’re losing fat and building muscle
Your weight is made up of all the things inside your body: your blood, bones, organs, muscles, fat, water, and what you ate for breakfast. A change in any one of these can cause the number on the scale to go up or down. It’s important to remember that changes on the scale reflect more than changes in fat mass.
If you’re working out and eating the right number of calories, you’re going to lose fat. But you’re also going to gain muscle.
“Your body is using its fat stores for energy, while your muscles are being built up through activities like strength training, adequate protein intake, and recovery,” said Dr. Chris Mohr, Fitness and Nutrition Advisor at BarBend. You may see both of these changes on the scale. Or you may not see any change at all because the loss of fat and increase in muscle mass can cancel each other out.
Waist size is an important measure of health. Consider learning how to measure your waist, since belly fat is more dangerous to your health than other types of fat.
Exercise is important for weight loss, but how do you get started? Here’s what to know about combining strength and cardio workouts for the best results.
Contrary to popular belief, you can’t target fat loss. But you can target muscle toning, which might help reduce the appearance of fat in unwanted areas.
But you’ll definitely notice changes in your body. “Muscle is denser than fat, meaning it takes up less space,” Mohr said. “Your weight may stay the same, but you'll look leaner and more toned.”
To better understand this, visualize a pound of pennies and a pound of cotton balls. They both weigh the same amount, but the pound of cotton balls takes up more space than the pound of pennies. In the case of your body composition, cotton balls represent the fat, and pennies represent the muscle. If you lose a pound of cotton balls (fat) and gain a pound of pennies (muscle), you’ll still weigh the same. But your shape may change, and your clothes may fit differently.
2. You’ve hit a plateau
At some point, you may hit a plateau, where your progress slows down. This is common. You might even see the scale start to tick upwards. That’s because your body has gotten used to the stress of working out and adapted. It no longer needs to burn as much energy to support your activities.
This is when it’s time to change things up. Trainers recommend changing your workout routine every 3 weeks to tackle new workout challenges. This could mean:
Changing the exercises you do
Adding more weight or intensity
Introducing new workout types
Your body will have to adapt and work harder to meet these new challenges. In doing so, your progress will pick up again.
Consider changing your goals
Many people’s goal when losing weight is to lose fat. But experts recommend considering your overall body composition. In other words, it’s important to lose fat and gain muscle.
Building muscle mass has many benefits for your health. These include:
Reducing your risk of medical conditions, such as diabetes
Boosting your metabolism
Supporting heart health
Increasing bone density
So, even if you don’t see the number on the scale dip, keep going. “Losing inches without losing weight is a positive indicator of improving health,” said Mohr. “Continue to balance your workouts between strength training and cardiovascular exercises. Also, make sure that your diet has a healthy mix of protein, fats, and carbs to support muscle growth and fat loss.”
How to measure your body composition beyond weight
It may be time to step away from the scale. “Using a traditional scale can be helpful, but it doesn’t tell the whole story,” said Mohr. He recommended these other options:
Take measurements. Regular measurements of your body, like your waist and hips, can more accurately reflect changes in body composition. You can use a soft tape measure and record the data monthly.
Monitor body fat. Consider different ways to measure body fat. Skin calipers and scales with bioelectrical impedance are two accessible ways to do this at home. Using calipers takes some practice, and both methods are not entirely accurate. So, use your readings as a rough guide. You can also go to a clinic to get more accurate body fat testing, but it can be pricey.
Focus on progress. For example, are you getting fitter? Are you able to run faster, hike longer, or lift more weight? That should be an important part of how you assess your success.
Track how you feel. Focus on how you feel and track things like your energy level, mood, sleep quality, and self-confidence. These are more accurate reflections of progress than a number on a scale.
Frequently asked questions
Yes, losing inches but not weight is very common in people who are strength training and building muscle mass. Beginners often experience this because they see more significant muscle gains in the first few months of a training program as their body adapts.
It’s normal to feel frustrated if you’re not seeing the results you want. Weight loss is often more complex than just diet and exercise. In fact, there are many ways to lose weight, and they don’t involve simple calorie restriction. In addition to optimizing your nutrition, consider other factors, like sleep and stress. If you’re still struggling, it’s a good idea to see a healthcare professional for assistance and further evaluation.
The bottom line
Not seeing the scale move even though you're working out and eating healthy is common. The most likely reason for this is that you're putting on muscle mass while you're losing fat. Muscle is denser than fat, so even if you weigh the same, your body becomes leaner and more toned. Instead of relying only on the scale, try tracking your progress through body measurements, body fat testing, fitness level, and how you feel, both physically and mentally. If your progress stalls, adjust your workouts to continue challenging your body.
Why trust our experts?
Holmes, C. J. et al. (2021). The utility of body composition assessment in nutrition and clinical practice: An overview of current methodology. Nutrients.
Paluch, A. E., et al. (2023). Resistance exercise training in individuals with and without cardiovascular disease: 2023 update: A scientific statement from the American Heart Association. Circulation.
World Health Organization. (2008). Waist circumference and waist-hip ratio: Report of a WHO expert consultation.
